Raise the Bar

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

9/11/26Metcon:FOR TIME2001m Row-Into-9 ROUNDS11 Deadlifts (155/105)11 Box Jump Overs (24/20)11 Pull Ups-Into-2001m RunTi...
09/10/2026

9/11/26

Metcon:
FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jump Overs (24/20)
11 Pull Ups

-Into-

2001m Run

Time Cap: 50:00

*If Volume is Too Challenging Option to Alternate Movements in Middle Rounds with a Partner. Run Completed Together.

9/10/26Strength:Deadlift 10-8-6-4-2*Superset Every Set with 12 Moderate-Heavy DB Floor Press Metcon:4 ROUNDS FOR TIME400...
09/10/2026

9/10/26

Strength:
Deadlift
10-8-6-4-2

*Superset Every Set with 12 Moderate-Heavy DB Floor Press

Metcon:
4 ROUNDS FOR TIME
400m Run
15 Single DB Devils Press (50/35)

9/9/26Strength:Behind the Neck Push Press Build to a Moderate Single *Hold for a 3 second count at the top Metcon:EMOM X...
09/09/2026

9/9/26

Strength:
Behind the Neck Push Press

Build to a Moderate Single

*Hold for a 3 second count at the top

Metcon:
EMOM X 16 MINUTES
MIN 1 - 15 Single DB Box Step Over (50/35)(24/20)
MIN 2 - 12/9 Cal Bike
MIN 3 - 30 DU’s + AMRAP S2OH (95/65) in Time Remaining…
MIN 4 - Rest

9/8/26Strength:Find 2RM Thruster Metcon:AMRAP X 15 MINUTES 5 Pull Ups5 Hang Squat Cleans (95/65)5 Burpees over the Bar20...
09/07/2026

9/8/26

Strength:
Find 2RM Thruster

Metcon:
AMRAP X 15 MINUTES
5 Pull Ups
5 Hang Squat Cleans (95/65)
5 Burpees over the Bar
200m Run

No classes Monday for Labor Day. See you Tuesday!
09/07/2026

No classes Monday for Labor Day. See you Tuesday!

9/4/26Metcon:IN TEAMS OF 2…FOR TIME100/80 Cal Bike 90 American KBS (53/35)80 Wall Ball Sit Ups (20/14)70 Deadlifts (185/...
09/04/2026

9/4/26

Metcon:
IN TEAMS OF 2…

FOR TIME
100/80 Cal Bike
90 American KBS (53/35)
80 Wall Ball Sit Ups (20/14)
70 Deadlifts (185/135)
60 Cal Row
50 DB Sn**ches (50/35)
40 Burpee Box Jump Overs (20/14)
30 Pull Ups
20 HSPU
10 Devils Press

9/3/26Strength:3 SETS10 DB Deficit Push-Up15 Barbell Bent Over Row20 Plate Russian TwistsMetcon:EVERY 5:00 X 5 ROUNDS15 ...
09/03/2026

9/3/26

Strength:
3 SETS
10 DB Deficit Push-Up
15 Barbell Bent Over Row
20 Plate Russian Twists

Metcon:
EVERY 5:00 X 5 ROUNDS
15 Ring Rows
20 Alt Lunges
15 DB Curl to Press
…AMRAP EZ Cardio Choice in Remaining time

At the 5:00 mark start back on the ring rows. No rest between rounds

9/2/26Skill:Gymnastics Day Work on any and all gymnastics skills. Rig or Handstand work etc. Metcon:EVERY 5:00 X 3 SETS4...
09/02/2026

9/2/26

Skill:
Gymnastics Day

Work on any and all gymnastics skills.
Rig or Handstand work etc.

Metcon:
EVERY 5:00 X 3 SETS
400m Run
20 Box Step Overs (24/20)
20 C2B Pull Ups
-Max Sit Ups w/ Time Remaining-

-Rest 2:00 b/t Sets-

9/1/26Strength:Bench Press5-5-4-4-3Accessory (Post Metcon): 3 SETS: 24 DB Heel Taps (12 each side)12 V-Ups12 KB Side Cru...
08/31/2026

9/1/26

Strength:
Bench Press
5-5-4-4-3

Accessory (Post Metcon):
3 SETS:
24 DB Heel Taps (12 each side)
12 V-Ups
12 KB Side Crunch (6 each side)

-Rest :30 bt Sets-

Metcon:
FOR TIME
30/25 Cal Row
30 DB Bench Press (50/35)
30 Air Squat
30 Alt Hang DB Sn**ch

20/15 Cal Row
20 DB Bench Press
20 Air Squats
20 Alt Hang DB Sn**ch

10/7 Cal Row
10 DB Bench press
10 Air Squats
10 Alt Hang DB Sn**ch

8/31/26Strength:6 SETS 2 Unbroken Squat Cleans Metcon:AMRAP X 8 MINUTES 200m Run10 T2B -Rest 1:30-AMRAP X 8 MINUTES 3 Sq...
08/30/2026

8/31/26

Strength:
6 SETS
2 Unbroken Squat Cleans

Metcon:
AMRAP X 8 MINUTES
200m Run
10 T2B

-Rest 1:30-

AMRAP X 8 MINUTES
3 Squat Clean & Jerks (135/95)
25 DU’s

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

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