Hang Clean (1-1-1-1-1)
Take 15-20 Minutes to work up to heavy load.
Metcon (Time)
4 RFT:
10 Hang Cleans
10 Box Jumps, 24/20″
200m Run

Barbell weight will increase:
Rd 1: 115/85#
Rd 2: 135/95#
Rd 3: 155/105#
Rd 4: 185/135#

Record the time to complete.

Competition Standard (Rx+):
Rd 1: 135/95#
Rd 2: 155/105#
Rd 3: 185/135#
Rd 4: 205/145#
Box: 30/24#

Masters 55+ (Rx):
Rd 1: 45/35#
Rd 2: 65/45#
Rd 3: 75/55#
Rd 4: 95/65#
Box Step Ups

Barbell: 75/55#, 95/65#, 115/85#, 135/95#
Scale starting weight to make 3 increases
Box: 20/16″ or step ups


Watch the video below.


Spaces are LIMITED, so make sure you sign up on time.

Who are we looking for?

You do not need to be in good shape to start. This program is designed for beginners!

  • Are you able to attend 3 classes per week?
  • ​Are you willing to track your progress?
  • Are you able to commit to living healthy for 6-weeks?
  • Do you have the willpower to follow our nutrition program?​
  • We give you the tools that you need to succeed. You just have to follow them.
  • Are you a team player? There is nothing more motivating than a group cheering each other on. And there’s nothing worse than a bad attitude.
  • Do you really want to see the change? The coaches and I really want to see you succeed, but you need to want it more!
  • Are you respectful? You must respect the rules of the gym. The rules were created to protect our culture. The culture was created to give you the best possible experience. ​

These are just a few of our client transformations.