(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Monday 7/27/20


  1. If you are a new member or interested in a Free Trial Class, please  contact us by email (with received confirmation)  before your first class.
  2. Review all COVID-19 Policies and Procedures HERE. You can also WATCH THIS VIDEO .
  3. If you have recently traveled out of State, or came to Vermont from a different State. You must abide by self-quarantine guidelines FOUND HERE
  4. Continue to watch the videos below to review the daily work-out.  It is important you know the work-out ahead of time.


LIVE Zoom Classes

Streaming LIVE at 12:00 and 4:30pm Monday-Friday

Meeting ID: 504-063-0477 Link HERE


The Board

The Warm-Up

2 Rounds….

  • 4 PVC Good Mornings
  • 4 PVC Windows to the Wall
  • 16 Leg Swings
  • 4 PVC Front Rack Lunges
  • 4 PVC Hang Cleans
  • 4 PVC Front Squats

Mobility (5 minutes) 4 Point Wrist Mobility, PVC Front Rack Stretch, Prize Squats

Repeat Warm-Up #1 using a Barbell for Hang Cleans and Front Squats

The Strength


  • Perform the given amount of work, then rest the remainder of the minute.
  • Choose a weight, and a rep scheme that will give you some rest before the next round begins.
  • On the very last round, hustle and get As Many Burpees as Possible for your score!

The Finisher

4 Rounds

  • Banded Side Steps 20
  • Banded Monster Walks 20 (10 steps forward/10 steps back)

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