Saturday, March 24th
METCON: Teams of 3 20 Minute AMRAP: 10 Calorie Bike 8 Burpees 4 Clean and Jerks (115/85)* *(115/85) *(135/95) *(155/105) *(175/115)...
Thursday, March 22nd
A. METCON: 40-35-30-25-20-15-10: Russian Kettlebell Swings (70/53) Abmat Sit-ups 400m Row In this triplet, looking for athletes to...
Wednesday, March 21st
A. STRENGTH: Clean and Jerk 7 Sets, On the 2:00: 2 Hang Squat Cleans + 1 Split Jerk *Build Over the 7 Sets. B. METCON: 15 Minute AMRAP:...
Tuesday, March 20th
A. STRENGTH: Squat Snatch On the Minute x 9 (3 Rounds) Minute 1 – 3 Repetitions @ 70% Minute 2 – 2 Repetitions @ 75% Minute 3 – 1...
Monday, March 19th
A. METCON: 4 Rounds for Time: 15 Thrusters (75/55) 10 Chest to Bar Pull-Ups 5 Ring Dips B. MIDLINE: Not for Time: 3 Rounds: 20...
Saturday, March 17th
METCON: “Kelly” 5 Rounds for Time: 400m Run 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14)
Friday, March 16th
18.4 OPEN WORKOUT!! We will start Friday Night Lights at 6:30. If you would like to be in an earlier heat please be at the gym early to...
Thursday, March 15th
A. METCON: 200m Run 200m Row 10 Calorie Bike *With a Partner, Complete 10 Rounds Total While Alternating Movements. Only One Athlete can...
Wednesday, March 14th
A. STRENGTH: Overhead Squat Take 15-20 Minutes to Build to a Heavy Set of 10 for the Day B. METCON: 18 Minute AMRAP: 15 Burpees 12...
