top of page

Wednesday, May 10, 2023



This Saturday we will be supporting Portico’s 4th Annual Burpees for Babies. Last year we won the $500 gift card for the gym with the most participation and we are looking for a repeat!!! So grab a partner or come as an individual and bring your kids. Prizes will be awarded in all categories. For more info about the event and to register,  click the link below.

In lieu of classes this Saturday we will have open gym from 7:30-9:00am and look for all of you to come out and support this event and show everyone which gym has the best community in Middle Tennessee!!!


A. Take 15 minutes to complete the following 

Back Squat 5 sets of 2 @ 90% of 3RM 

B. 15 minute AMRAP 

Run 200m 

5 pull-ups 

10 push-ups

15 Air squats

Run 200m

10 Pull-ups

20 Push-ups

30 air squats

Run 200m

15 pull-up

30 Push-ups

45 air squats


w/ Vest if using vest for Murph


A. Complete for quality:


      Pendlay row @ 20X1

      DB bench press

      Sandbag carry x 50m between each round

B. 12 min AMRAP

     8 dual DB hang squat cleans

    10 hanging knee raises

    200m row

117 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page