3 Super Sets​(10-15 min)
Strict Pull-Ups (mixed grip) x 3/3 (6 total) @2112
Single Arm Ring Row x 8/side
Tempo GHD x 10 (2-3 sec eccentric)

*rest as needed b/w sets

Every 4 min x 4​​(16 min)
200m Run
20m Double KB/DB Front Rack Carry​(1.5/1)
60 Double Under
10 DB Alternating Power Snatch ​​(45/30)

*adjust reps and distances to allow for at least 30 sec of rest each round

Tomorrow…. the Ultimate Summer Bash!

See you there!!

Tonight at 530pm in the Pit:


with Yogi Josh Bacallao, Certified Yoga Instructor and Black Belt in Brazilian Jiu Jitsu. He is one of our Jiu Jitsu Instructors with Charlotte Jiu Jitsu Academy and the Toro Cup World Champion – of the World! Plus he’s a great dude too.

The cost is a $5 drop in for all. So break out those mats and come join us on Fridays for in house Vinyasa Flow with one of our very own Josh Bacallao!