Attention! Wear your rope climbing socks/pants/armor or whatever…we are rope climbing today


Complete 4 rounds

Each round consists of 3 cycles of the following

2 Front Squats – As heavy as possible

10 Ball Slams

1 Rope Climb

Rest 2 minutes between rounds


Not for time, go heavy and dig in for the work.

Fay, Trey, Chet, Amy, and Ryan throwing stones.

January On Ramp starting soon! Click here for more details!


here is some Catalyst Athletics Reading for you this week

Here is some reading for you this week:

Pull Down for a Better Turnover

Your Pain Tolerance, And Your Creamy Filling

Controlling the Tornado: Planning Your Weightlifting Training

I lost my technique, and now I’m upset

Get Cozy Down There

Back Training for Weightlifting

Get it Behind Your Neck