“Make no doubt, our program is not easy, but we believe the journey is part of making the results more rewarding. Our design is to maximize you as an athlete and to elevate your fitness.”


1k Row TT (time trial)

After a warm-up row 1k for AVERAGE WATTS
The average watts will be the floor of the watts generated during the first portion of the WOD. You can go higher, just not lower.

Partner WOD

A.) 800 run
Partners must stay together to the 400 (West Shore Diner sign), then one can go faster on the return 400.

1    500 row all out
2    Rest
2    500 row all out
1    Rest

Do this until partners row 4k total.

C.) 5 rounds each of:
Power Cleans into a Front squat 5 reps
20 lateral bar hops

Partner 1 does the work and partner 2 rests, then switch.

D.) 500 row each partner