8/25/2025 - 8/31/2025

ANNOUNCMENTS

1) Pike 13 Change

-You will no longer be able to see spots left in classes. There are no longer class caps.

2) Labor Day Weekend Schedule

• Friday Aug 29th: No class 530pm Friday

• Saturday Aug 30th: No class 8am Saturday

• Sunday Aug 31st: No Sunday Specialty Class

• Monday Sep 1st: 9am Labor Day Group Workout ONLY

MONDAY

A) E3MOM x 12min

6-8 Building Back Squat or 5-8 side FFE BSS @31X1

12 Kang Squat

15 Suitcases

+

A2) E4MOM x 16 min

6-8 Back Squat or FFE BSS

8-10/side Rower Adduction Slide

+

B) E4MOM x 16 min

8-10/side SA DB Row

20 DB Walking Lunges (50/30)

10 Sissy Squat > Assisted > Duck Squat

TUESDAY

A) E4MOM x 20 min

12-15 Seated Barbell Shoulder Press

12-15 Prone Banded Y-Raise

20 Barbell Situps

+

B) EMOM x 20 min

Min 1 - 15 Face Pulls

Min 2 - 20 sec Echo @ 85% Effort

Min 3 - 30 sec Hanging L Sit > Knee Tuck > SL Raise

Min 4 - 15/side DB PP

WEDNESDAY

A1) E2MOM x 10 min

12-15 Feet-Elevated Inverted Rows

5-8 Building Hip Thrust or SLDL

+

A2) E3MOM x 9 min

8-10 Hip Thrust or SLDL

12-15 Chest-Supported Wide Row

+

B) E4MOM x 12 min

15/side DB Glute Bridge

10-12 Heavy Seal DB Row + 10 Kelso Shrugs

+

C) 5 Rounds in 12 min

5-10 Nordic Curls

12 DB Reverse Fly

THURSDAY

A) EMOM x 18 min

Min 1 - 8-10 Barbell Drag Curl

Min 2 - 10-12 DB Tate Press

Min 3 - 15-20 Mulan Calf Raises + 20 sec ISO Hold

+

B) E3MOM x 18 min

Row 350/310m

12-15 Tibialis Raises

*Aim to match or beat your fastest split each round

+

C) 4 Sets in 12 min

10-15 Spider BB Curl + 10 B.Partial

12-15 Rolling DB Triceps Extension

30-40 sec Standing Calf Raise ISO

FRIDAY

5:30pm Class Cancelled bc Labor Day Weekend

A) 2.4 Sets in 18 min

8-10 Incline Bench Press

20 Toe Touches

+

B) EMOM x 15 min

Min 1 - Max Effort Wtd. Push Up (8-15)

Min 2 - 30-40 sec Hollow Rock > 40-50 sec Plank

Min 3 - 12 Strict K2E

+

C) 4 Sets in 12 min

12 B.Partial DB Fly (partials)

30 sec Banded Mountain Climber

10-12 Upright Rows

SATURDAY

8am Class Cancelled for Labor Day

9am CONDITIONING

A) 6 Rounds for Time w/a Partner - You go, I go.

8 Box Step Overs

8/side SA DB Push Press (50/35)

10/8 Cal Row or 8/6 Cal Echo

10 T2B

*E5MOM run 200m

SUNDAY SPECIALTY CLASS

This Sunday

9/31 - NO Sunday CLASS - Labor Day Weekend

Upcoming Sundays

TBA