Hey everyone, there has been a bit of confusion due to the “overflow” wods and/or level 2 workouts. I apologize for not explaining it more thoroughly. First off, the class programming has more fitness than anyone needs in their whole lifetime. However, some people have some extra time and would like to do a bit extra after class. That’s where level 2 comes in. Level 2 is just some extra work for those that have the time and desire for more work and pain. Now Overflow is a bit different. Overflow is what we used to call “comp” training. The overflow program takes about 2 hours each day and is a ton of volume. If you choose to do overflow, you do not have the luxury of being in class and having an hour of hands on coaching. Who can do level 2 or Overflow? Anyone, regardless of your level or capability (and yes, it can be scaled). If you just feel like doing overflow one day, go for it. However, I don’t recommend picking and choosing parts of overflow to complete – if you commit to overflow, you must complete all parts of the workout for that day. Anyone can do it, but be aware that it’s a lot of volume for someone who just has an hour to fit it all in. If you have any questions, don’t hesitate to ask me.


Back squat
*pick one weight and stay with it for all sets

3 rounds
40 walking lunges
30 sit ups
20 push ups