Get your high socks out! Sunday at 11.15 a.m. in Northampton is our ROPE Climbing Workshop!!


Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Technique review: proper front rack. Improving the front rack position. (10 min)

2. Ten minutes for deliberate practice of the positions of the front squat, and warm up for workout. (10 min)

3. “Humungo Jerry”

  • 100 Front squats
  • Row 2k
  • Run 1 mile
  • 300 Double-unders


Split thrusters, row, and double-unders evenly. Run as a team.


(30 min cut-off)

LIII: front squats @ 135/95lbs LII: front squats @ 95/65lbs or 50% of 1RM LI: 30 front squats, row 1k, run 800m, 3 min double-under practice, not for time

Have fun!