email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Pulling then 5 rds of Bodyweight

Tuesday, July 6th, 2021

ELSA STORM WEATHER REPORT: Our last class today will be at 4:30pm. We will be closed the remainder of the night and early tomorrow AM. Our first class on Wednesday will be 11am. Thanks for understanding. Stay Safe!


Pulling Day 1
5×10 Bent Over Row
100ft. Plates pinches
Alt: ME Partner Strict pull-ups
*Those who have indep. strict pull-ups will do as many strict C2B pull-ups then will have a partner hold feet until failure
*Those who have some strict pull-ups- will do as many as you can indep then partner will grab feet to hold until failure
*Those who are typically on a band or ring rows will either have partner secure feet or will do low bar Negatives until failure

5 RFT:
5x burpees
20x squats
5x burpees
10x push ups
5x burpees
20x lunges
5x burpees
10x T2B


It’s the 1st of the month… DUES ARE DUE TODAY! 

*STARTING THIS WEEK… for the month of July. We will be doing all the things for pulling in helping you guys get your pull-ups, chest to bars, bar muscle ups… etc etc… building progressions towards those movements. We will do this programmed every tues/thurs as a class. 

*Please do us a favor and do not park in front of the yoga studio. They have said they are open “full time now” so please park in front of our building or use the spots down the center of the lot, in the extended parking lot further down -about 50m 🙂 Please also don’t park in front of another unit’s building (Conforti, k&K Customs, Electric buildings. THANK YOU FOR UNDERSTANDING! 🙂 

*Please get on the schedule for the week. Text in any changes you may have. This allows us coaches to know how the flow of the class will go and if we need to cap out any classes. Thanks for understanding.

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