4/12/2026

Kettlebell and Core

8-9:00am with Coach Matt!

Open Gym

9-10:00am with Coach Matt!

Primrose (2:00-3:00pm with Coach Mike!)

COMPETE (RX+)

20:00 AMRAP

400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)

10 Ring Muscle Ups

FREEDOM (RX)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
10 Ring Muscle Ups (or 10 Burpee Pull Ups)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
7 Bar Muscle Ups (or 7 Burpee Pull Ups)

LIBERTY (Beginner)
20:00 AMRAP
300m Run (or 750m Bike Erg or 22/18 cal Air Bike)
10 Up Down + Ring Row

Target: 4-6+ Rounds

Minimum: 3-4 Rounds