Level ⬆⬆ Next Tuesday is our Level 1/2 Test at 6:30 p.m.
We haven’t seen Level 0’s come on out for Level 1 testing recently, so we know you guys are ready! Skills are located here. You can miss TWO and still level up.

Basic Barbell will be on Jun 8 at 10:30 a.m. In this clinic, you will learn safety skills (like spotting your friend), barbell technique for the lifts, and general barbell knowledge that you can take with you no matter where you work out. Basic Barbell is a requirement for newly minted level 2’s to start working with the barbell. Level 0/1’s will also take Basic Barbell if they are interested in the Pure Strength program. Register here. Member discount code is RINGROW

Rick Roll’d: Rick Astley sings “Never Gonna Give You Up” in a Toronto bar with a choir.

Warmup
0:00 – 20:00
Animal Flow Mobility

20:00 – 35:00
Front Scales (Standing Straight Leg Lifts)
Back Scales
L-hang practice (knee tuck, single leg, both legs)
Pike Compression practice

Conditioning

35:00 – 40:00
Movement review

40:00 – 60:00

“Higher Than the Sun”

Volume Ladder

First minute: 1 Toes to Bar + 2 Kettlebell Swings, rest.
Second minute: 2 Toes to Bar + 4 Kettlebell Swings, rest.
Third minute: 3 + 6, rest.
Fourth minute: 4 + 8, rest
etc.

Every minute add one Toes to Bar and two Kettlebell Swings.
If you can’t complete the required amount of reps in 60 seconds, start over with 1 Toes to Bar + 2 Kettlebell Swings on the next minute and continue adding reps as before.
Lower levels may substitute 2x Hang Knee Tucks or 2x Ball-up Situps for the T2B.

L4 – 32/24
L3 – 28/22
L2 – 24/16