573 Fitness

573 Fitness Class Schedule:
Monday-Friday 5am•9am•4:30pm•5:30pm
Saturday 9am
Sunday open gym

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09/14/2026

Tuesday September 15th

Strength:
Power clean 3-3-3-3-3 reps

WOD:

5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between rounds.

RX: 50/35-lb dumbbells and a 24/20-inch box
SC: 40/25-lb dumbbells and a 2/18-inch box

09/13/2026

Monday September 14th

Warm-Up:
1 mile jog

WOD:
5 rounds for time of:
30 medicine-ball cleans
20 ring dips

RX: 20/14 lb ball
SC: 14/12 lb ball

Great work everyone this morning! Very challenging WOD!
09/11/2026

Great work everyone this morning! Very challenging WOD!

Friday September 11th🇺🇸 9/11 HERO WOD — 343 🇺🇸Today, we honor the 343 firefighters who made the ultimate sacrifice on Se...
09/10/2026

Friday September 11th

🇺🇸 9/11 HERO WOD — 343 🇺🇸

Today, we honor the 343 firefighters who made the ultimate sacrifice on September 11, 2001.

343 reps. 343 heroes. One reason to remember.

This workout is more than just a number on a whiteboard. Every rep represents one of the 343 firefighters who ran toward danger while others were running away — putting their lives on the line to save others.

As we work through each rep, we remember their courage, their sacrifice, and the families and communities they left behind.

We may never be able to repay that sacrifice, but we can remember their names, honor their legacy, and never forget.

🇺🇸 343 firefighters. 343 heroes. Never forgotten.

09/09/2026

Thursday September 10th

Strength:
Every 2:00 x 6 sets
* 3 Overhead Squats
* Start around 60–65%
* Build each set
* Work toward a heavy set of 3 while maintaining good depth and positioning

WOD:
3 rounds for time of:
800-meter run
15 overhead squats

RX: 105/75 lb
SC: 85/55 lb

09/08/2026

Wednesday September 9th

Warm-Up:
2 rounds
10 calorie bike
5 DB hang cleans & push press complex-warming up to the weight for the workout

WOD:

5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry

RX: 50/35
SC: 40/25

Another BIG shout out to a returning member to the GYM this summer. Mary Northcutt, she hasn’t missed a beat. IT HAS BEE...
09/08/2026

Another BIG shout out to a returning member to the GYM this summer. Mary Northcutt, she hasn’t missed a beat. IT HAS BEEN VERY ENCOURAGING WATCHING YOU WORK OUT . Way to show up every day and claim your space in this strong world. Keep up the BEASTMODE 💪

09/07/2026

Tuesday September 8th

Strength:
3 x 5 front Squats-warming up to weight for the workout
25 sit-ups after each set

For time:
2 muscle-ups
2 front squats
4 muscle-ups
4 front squats
6 muscle-ups
6 front squats
8 muscle-ups
8 front squats
6 muscle-ups
6 front squats
4 muscle-ups
4 front squats
2 muscle-ups
2 front squats

RX: 155/105 lb
SC: 115/75 lb

Labor Day workout!! 💪💪 great job everyone!
09/07/2026

Labor Day workout!! 💪💪 great job everyone!

09/06/2026

There will be one class tomorrow at 10:30 a.m. All other classes are canceled. Let’s all come together for a workout! See you in the AM 💪

Address

101 East Olive Street
Desloge, MO
63601

Opening Hours

Monday 5am - 6am
9am - 10am
Tuesday 5am - 6am
9am - 10am
Wednesday 5am - 6am
9am - 10am
Thursday 5am - 6am
9am - 10am
Friday 5am - 6am
9am - 10am
Saturday 9am - 10am
Sunday 1pm - 2pm

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