We have begun our spring cycle which is going to last 7 weeks. The main goal of this cycle is to increase your Aerobic system, as well as learn and understand more about your “gears”. What we mean by gears is your ability to workout at different percentages and become capable of up and down regulating your systems while exercising.

You will notice the workouts on Mondays, Tuesdays, Fridays and Saturdays will be on the longer side. The workouts Wednesdays and Thursdays will be on the shorter side (120-180 secs of work with rest in btw to be specific).

Each day will have a specific goal such as “base day” or “hard day” which we will explain in more detail in class. Myself, Coach Chris and Coach Jimmy have created this cycle together and we are really excited to share these next few weeks with all of you. If you have any questions regarding the next several weeks, do not hesitate to ask.

Thank you so much for being such an amazing community, Tribe and family. We are all in the together so lets get fit, have fun and get our bodies and minds ready for the summer!!

Side note: I think we can all agree that time management is in everyone’s best interest . Sometimes class time can get cut into by people showing up late and is not optimal for safety when looking to be as warm as possible when starting the workout.

We would love for this cycle, that, everyone do your best to be at the gym 10 minutes prior to class to heat your bodies up and be in the best situation to get everything you can out of the hour in class.

Thank you for all your love and support and lets make this next 7 weeks an overall fun kick ass time. See you soon!


Barbell cycling: Power cleans

All reps must be touch and go, meaning no pausing in the rack position or floor

set 1: 3 reps

set 2: 4 reps

set 3: 5 reps

set 4: 6 reps


For time: (6 minute cap)

6 Ring muscle ups OR 12 strict pull ups w/ 1 sec pause at the top of each rep

18 KB swings (70/55)

24 Burpees

18 KB swings

6 Ring muscle ups OR 12 strict pull ups w/ 1 sec pause at the top of each rep

then, rest 3 minutes before “C”


For time: (6 min cap)

8 Power cleans (185/125)

16 TTB

24 Burpees

16 TTB

8 Power cleans


For time:

1000m run

5 Rope climbs

800m run

10 DB snatches (70/50)

600m run (400m + speed bump)

3 Rope climbs

16 DB snatches