"About Time"

Supplements can be a great addition to your diet if used properly. The supplement industry has been so overloaded with junk, that sometimes it’s hard to find what’s right for you. The supplements at The Crunch are from companies that we believe in and we take ourselves. I personally drink a shake of About Time protein almost every day. Typically, it’s right after a workout or in a smoothie with frozen fruit. Sometimes it’s hard to get your daily protein intake from food, this is a great and easy way to make sure that happens. Feel free to shoot us any questions that you may have.


Warm Up (NFT):

  • 500m Row


Tabata (8 Rounds):

  • Jump Rope (20 sec)
  • Rest (10 sec)
    * Scale to Plate Jumps or Step Ups *


3 Rounds:

  • 20 Band Pull Aparts
  • 20 Plank Shoulder Taps


3 Rounds with PVC:

  • 10 Press
  • 10 Pass Thrus
  • 10 Trunk Twist

Strength (3RM):

  • Bench Press
    * In 5 or fewer sets, find your 3RM *


4 Rounds:

  • Max Rep Bench Press @ 60% of 3RM
  • Max Rep Strict Pull Ups
    * Rest 30 seconds between Bench & Pull Ups *
    * Rest 1 to 2 minutes between sets *
    * Scale Pull Ups as needed *

Cash Out (For Time):

  • 20 Burpee Box Jumps

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Foam Roll (T-Spine)