Saturday, September 30th
Three Sets for Max Reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Power Cleans (95/65) (FB – 115/80) 60 seconds of Box...
Friday, September 29th
A. METCON: With a Partner... Row 400 Meters 10 Toes to Bar 15 Kettlebell Swings (53/35) Partner A will race through their set while...
Thursday, September 28th
For Time: 800m Run 100 Double Unders 10 Rounds of Cindy *Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Wednesday, September 27th
OLYMPIC LIFTING - WE WILL BE TESTING OUR 1RM CLEAN AND JERK TODAY!! DON'T FORGET TO WRITE YOUR PR'S ON THE PR BOARD! 2 Minute EMOM: 2...
Tuesday, September 26th
A. GYMNASTICS CONDITIONING: 18 Kipping Handstand Push-Ups rest 1 min 15 HSPU rest :45 15 HSPU rest :30 12 HSPU rest :15 9 HSPU *15 Minute...
Monday, September 25th
A. STRENGTH: Front Squat, Every 2 Minutes 3x4 @ 85% Then... 2x2 @ 90% B. METCON: 27-21-15-9 Calorie Row Alternating Dumbbell Snatches...
Saturday, September 23rd
NO CLASS OR OPEN GYM TODAY Brat Trot training day! Run 2 Miles Scale: run 1 Mile, rest 5 minutes, run .5 miles This is the Brat Trot...
Friday, September 22nd
**Classes will ONLY be held today at 5AM, 6AM and 7AM. Sorry guys! This metcon can be done at home if you want a WOD to do!...
Thursday, September 21st
***Don’t forget Friday classes at 12:00, 4:30, 5:30 and 6:30 are cancelled. There will also not be a Saturday class at 9:30 or open...
Wednesday, September 19th
OLYMPIC LIFTING A. 2 Minute EMOM: 2 Tall Jerks + 1 Split Jerk from Rack B. 4 Minute EMOM: 2 Split Jerks with Increasing Weight C. 2...
