Pull and Push

Quick Reminder: Please sign in to classes BEFORE showing up to the gym. You cannot expect to be allowed in a class if you are not signed in. What if the class is full? Doesn’t matter if it is Open Gym or not. You MUST sign in to a class. If you are not signed in, you will not be allowed to workout.


Warm Up: Mobility. We are going to spend about 10 minutes going over some mobility drills that you should be doing every day when you come to the gym. Remember, it is your responsibility to make sure you are properly warmed up before the workout.

Strength: 5×3 Weighted Pull-ups

* These can be pronated or supinated (palms forward or palms facing you), we are just looking for you to get full extension and chin all the way up over the bar. Going for your heaviest set of successful 3 reps.

WOD: 21-18-15-12-9-6-3

– Pull ups (C-RX= Supinated Chest to bar pull ups)

– Ring Dips


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