READY TO GET STARTED?CHOOSE A CATEGORY BELOW
Workout Of The Day
WARM UP – MOBILITY
Red band shoulder warm-up + push & pull activation drills
Hollow body + Superman’s
2 rounds of:
8-10 Scap pull-ups / Beat swings
8-10 Bench Dips
8-10 Ring rows
17 mins to establish a 1 RM Weighted pull-up and a 1RM Weighted bar dip
– Pull-up may be supinated or pronated grip, must start at a dead hang, chin must clearly pass over the bar with no kipping or movement in the lower body.
– Dip must start at a full lock out on, shoulder must pass below the elbow (upper arm below parallel), and return to a full lock out. (no kipping)
– Use the time as you like, you may alternating pull / dip attempts, or complete the pull-ups, then the dips.
Max Reps of unbroken Pull-ups
Max reps of unbroken push-ups
One attempt at a max effort set of unbroken kipping pull-ups
Rest 5-7 mins
One attempt at a max effort set of unbroken push-ups
Partner up and count/judge for each other.
Pull-ups: chin must clearly pass over the bar.
Push-ups: Chest must touch the ground on each rep and body must move as one unit on the way down and up. You may rest in the plank position only, no resting on the ground or taking hand off the ground to shake out.
Scale both movements so that 12-15+ reps are attainable.
1,000 METER ROW
1,000 meter row for time
One attempt at a max effort 1KM row.
Rowers must be set to 1000m countdown.
Crossover Symmetry “Recovery” or “Iron Scap”
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
124 East Cordova St.