What are the opening hours?

Monday 5:15am - 6:15am 9am - 7pm Tuesday 5:15am - 6:15am 9am - 7pm Wednesday 5:15am - 6:15am 9am - 7pm Thursday 5:15am - 6:15am 9am - 7pm Friday 5:15am - 6:15am 9am - 7pm Saturday 9am - 11am

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Raise the Bar

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United States
Rolla, MO
Raise the Bar

Directions Contact the business

Community * Health * Fitness
Pricing:
Individual: $65
Couple: $100
Household: $130
Drop-ins: $10 a day

10/30/2026

10/30/26

Metcon:
IN TEAMS OF 2…

FOR TIME
200m Run*
1000m Ski
200m Run*
50 Deadlifts (185/135)
200m Run*
1000m Row
200m Run*
50 Pull-Ups
200m Run*
50 T2B
200m Run*
50 Wall Balls
200m Run*
50 Power Cleans (135/95)

*Runs Performed Together

Split Other Reps Evenly

10/28/2026

10/29/26

Metcon:
4 ROUNDS FOR TIME
800m Run
20 Air Squats
15 Push Ups
10 Burpees

-Rest 2:00 b/t Rounds-

*Scale the run to be 4-5 Minutes per round

10/27/2026

10/28/26

Strength:
5 SETS
2 Power Cleans + 1 Jerk

*Keep weight light to moderate work on technique

Metcon:
EMOM x 14 MINUTES

Odd Minutes:
12/9 Cal Row

Even Minutes:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

*Complex to be completed unbroken

Barbell Weights:
Start around 40% of your clean and jerk and increase as able over the 7 sets.

10/26/2026

10/27/26

Strength:
4 SETS
6-8 Strict Chin-Ups
8 Seated Wide Grip Bicep Curls
10 Seated Dumbbell Tricep Extension

Metcon:
FOR TIME
Buy In: 30 V-Ups

4 ROUNDS
10 Burpees to Target
10 T2B

-- into --

4 ROUNDS
10 DBL DB Hang Clean (Ath Choice)
100m Run

Cash out: 30 V-Ups

10/25/2026

10/26/26

Strength:
Front Squat
6-6-4-4-3

Metcon:
AMRAP x 20 MINUTES
6 Pull Ups
8 Wall Balls (20/14)
6 Power Cleans (135/95)
8 Box Jump Overs (24/20)

-Rest :30 b/t Rounds-

10/22/2026

10/23/26

Metcon:
IN TEAMS OF 2…

:30 ON | :30 OFF

FOR TIME
1000m Run
50 Burpees
100 Air Squats
50 Hang Power Snatches (95/65)
150 Sit Ups
50 Hang Power Cleans
100 Lunges
50 Push Ups
1000m Run

*Partners split work :30/:30

**Split runs into alternating 100m

10/21/2026

10/22/26

Metcon:
AMRAP X 30 MINUTES

30/24 Cal Row

into...

4 ROUNDS
10 DB Bench Press
12 Walking Lunge Steps

into...

30/24 Cal Row

into...

4 ROUNDS
10 Box Step-Ups
12V-Ups

into...

30/24 Cal Row

into...

4 ROUNDS
10 Russian KBS (70/53)
50m Single KB Farmer Carry

10/21/2026

10/21/26

Strength:
6 SETS
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

Metcon:
FOR TIME
2-4-6-8-10-8-6-4-2
Wall Balls (20/14)
Pull Ups
Push Ups
100m Run

10/19/2026

10/20/26

Strength:
EMOM x 5 MINUTES*
1 Strict Press + 3 Push Press

-Rest 2:00-

EMOM x 5 MINUTES**
1 Push Press + 3 Push Jerks

*Build to a Moderate Weight.

**Build to a Moderate-Heavy Weight

Metcon:
4 SETS
12/10 Cal Bike
20 Alt. DB Hang Clean + Jerk (50/35)
12/10 Cal Bike
10 T2B

-Rest 1:00 b/t Sets-

10/19/2026

10/19/26

Strength:
Back Squat
Find 5RM for the day

-Into-

Drop Sets:
Max Reps @ 85% of 5RM
Max Reps @ 80% of 5RM

Metcon:
5 ROUNDS FOR TIME
5 Power Cleans (135/95)
15 Sit-Ups
100m Run

-Rest 2:00-

FOR TIME
25 Hang Power Clean
75 Sit-Ups
600m Run

Address

608 W 6th Street
Rolla, MO
65401

Opening Hours

Monday	5:15am - 6:15am
	9am - 7pm
Tuesday	5:15am - 6:15am
	9am - 7pm
Wednesday	5:15am - 6:15am
	9am - 7pm
Thursday	5:15am - 6:15am
	9am - 7pm
Friday	5:15am - 6:15am
	9am - 7pm
Saturday	9am - 11am

Website

facebook.com

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