Wednesday – January 9th, 2019


The 1st Row’d Royalty workout posts tomorrow night at 9:00pm and is due by Monday night at 9:00pm… Still time to sign up and come row with friends!  

Row’d Royalty


Wednesday – January 09, 2019



  • EMOM 12 Minutes
  • Tempo Back Squats 3/3/X


Metcon : 

  • AMRAP 12 Minutes
  • 21 Box Jumps 24/20
  • 15 Push Press 115/85
  •   9 Pull-ups



This is just a test… if we need to tell you about a closing, this is how it would look… If you get this, let the coach tomorrow know the pop-up worked… thanks!