Raise the Bar

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

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

8/28/26Metcon:IN TEAMS OF 2….20 ROUNDS FOR TIME100m Run1 Barbell Complex 5 Line Over Burpees1 Gymnastic Complex*Rounds a...
08/28/2026

8/28/26

Metcon:
IN TEAMS OF 2….

20 ROUNDS FOR TIME
100m Run
1 Barbell Complex
5 Line Over Burpees
1 Gymnastic Complex

*Rounds are Completed You Go-I Go, Rounds Should Be Scaled to 1:30 to Complete

Barbell Complex: 6 DL + 4 Hang PC + 2 S2OH (115/75)

Gym. Complex: 3 Pull Ups + 3 T2B

8/27/26Metcon:AMRAP X 30 MINUTES 200m Run 25/20 Cal Row12 Alternating DB Curls12 Overhead Single DB Tricep Extensions100...
08/27/2026

8/27/26

Metcon:
AMRAP X 30 MINUTES
200m Run
25/20 Cal Row
12 Alternating DB Curls
12 Overhead Single DB Tricep Extensions
100m Farmer Carry
12 Tuck Crunches

8/26/26Strength:E2MOM X 12 MINUTES 2 Muscle Sn**ch *Build to Moderate-HeavyMetcon:5 ROUNDS FOR TIME20/16 Cal Bike 4 Powe...
08/26/2026

8/26/26

Strength:
E2MOM X 12 MINUTES
2 Muscle Sn**ch

*Build to Moderate-Heavy

Metcon:
5 ROUNDS FOR TIME
20/16 Cal Bike
4 Power Sn**ch (135/95)
6 KB Box Jumps (53/35) (24/20)
8 T2B

8/25/26Strength:Push Jerk 5x4Metcon:FOR TIME400m run30 Wallballs (20/14) 20 Burpee to target 1000/900m Row20 Burpee to t...
08/25/2026

8/25/26

Strength:
Push Jerk
5x4

Metcon:
FOR TIME
400m run
30 Wallballs (20/14)
20 Burpee to target
1000/900m Row
20 Burpee to target
30 Wallballs
400m run

8/24/26Strength:No Lockout Front Squat5x4 Metcon:5 SETS2:00 ON / 1:00 OFF6 Power Cleans (135/95)8 Pull Ups100m RunAMRAP...
08/23/2026

8/24/26

Strength:
No Lockout Front Squat
5x4

Metcon:
5 SETS
2:00 ON / 1:00 OFF

6 Power Cleans (135/95)
8 Pull Ups
100m Run
AMRAP V-Ups in Remaining Time….

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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