Happy New Year ! Monday, January 1st
Remember, there will only be one class today at 10:30 METCON: As a Team of Two, Complete for Time: 300 Double Unders (600 Singles) 60...
Saturday, December 30th
METCON: Teams of 3: 100 Calorie Row/1000m Run as Team 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Pull-Ups 100 Thrusters (95/65)...
Friday, December 29th
A. STRENGTH: 10 Minute EMOM, Split Jerk Build to a Heavy Split Jerk for the Day B. METCON: 3 Rounds: 75 Double Unders 50 Air Squats 15...
Thursday, December 28th
A. STRENGTH: Overhead Squat Take 15 Minutes to Build to a Heavy Set of 3 for the Day B. METCON: 3 Minute AMRAP: 21 Overhead Squats...
Wednesday, December 27th
A. STRENGTH: Every 2 Minutes, Back Squat 5x7 @ 65-70% B. METCON: Teams of 3: 15 Minute EMOM: 10 Deadlifts (225/155) 12 Chest to Bar...
Tuesday, December 26th
There will be one class at 10:30 today! METCON: In Teams of Two, Complete 3 Rounds for Time: 50 Burpees 40 Wall Ball Shots (20/14) 30...
Saturday, December 23rd
“12 DAYS OF CHRISTMAS” Rx: Perform the movements to the tune of “12 Days of Christmas” 1 –25 Double Unders 2 – Power Cleans (135/95) 3 –...
Friday, December 22nd
A. STRENGTH: 9 Minute EMOM: (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 73% Minute 2 – 78% Minute 3 – 83% Rest 2:00...
Thursday, December 21st
A. STRENGTH: Every 2 Minutes, Bench Press 5x5 @ 70-75% B. METCON: Alternating On the Minute x 10 (5 Rounds) A) 200 Meter Run B) Max...
Wednesday, December 20th
A. BARBELL CYCLING: FOR TIME *15 MINUTE TIME CAP Rest as needed 5 Clusters (115/80) 3 Clusters (125/85) 1 Cluster (135/95) 5 Clusters...
