FRIDAY MAY 11, 2018

Free workout Friday!

Simple workouts like this one are a great way to introduce that friend of yours to our community. You know, that one person that listens to you talk about your "PR's" and 20 minute "AMRAP's" while wondering what language you're even speaking. Ask them to strap on their new shoes and come with you to see what the hype is all about!

Check out this video from our YouTube channel to see why it's more fun to workout with your friends.


20 minute AMRAP
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats


  • Reduce run and row distance / calories
  • Reduce reps of Strict Cindy to 3 Pull Ups, 6 Push Ups, 9 Air Squats
  • Ring row, jumping pull ups, banded pull ups instead of strict pull ups