(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018


The noon class is cancelled for today. We will see you in one of the other classes!

New month, new warm up!

Here’s some insight on why we do what we do.

The most straight forward criteria is that the warm-up is supposed to raise core temperature and prepare the soft tissue and joints for more intense training. By the time the warm-up is over, you should have a light sweat going and have moved through enough range-of-motion that your entire body feels limber and active. The warm-up should not feel like a WOD, but it also shouldn’t be so easy that by the end of it you still feel stiff.

Most of you are coming to the gym after long days at the office or right out of bed and need some time to get rolling. Also, the older we get, the longer we need to warm up. That being said, utilize the entire minute allowed to do the work that needs to be done so your body is warmed up thoroughly.

A warm up should also reinforce and develop basic body weight movements. A good warm-up also doubles as valuable training time. This is a time to emphasize the perfect practice makes perfect standard and you should strive to execute every rep with virtuosity. No matter how difficult or easy it may be, perfecting basic body weight movements will positively bleed into how well you perform in metcons.



Three rounds of:

Back Squat x 8 reps

(increase load by 4-5% from that used on 9/15)

Rest 60 seconds

Dumbbell Bench Press x 8 reps

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds


Every minute, on the minute, for 15 minutes:

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

Minute 3: 6-8 Strict Pull-Ups



Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.


Every minute, on the minute, for 16 minutes:

Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups

Even Minute: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

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