Tuesday, March 13th
A. STRENGTH: Every 90 Seconds, Push Press 7x3 Build to a Heavy Set of 3 Push Press for the Day B. METCON: For Time: 50/40 Calorie Row ...
Monday, March 12th
A. STRENGTH: 10 Minute EMOM, Pausing Front Squat 2 Second Pause in Bottom Start at 60% 1RM and Build over 10 Minutes B. METCON: "Diane"...
Saturday, March 10th
A. METCON: 1000m Row 10 Rounds of “Cindy” “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.
Friday, March 9th
18.3 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 8th
A. METCON: 10 Minute AMRAP: 2,2 4,4, 6,6,…. Keep adding by 2’s till time cap. Row For Calories Kettlebell Swings (53/35) B. “Midline...
Wednesday, March 7th
A. SKILL WORK: 10 Minute EMOM: Station 1 – 10 Overhead Dumbbell Squats (5/arm) (50/35 will be the recommended weight) Station 2 – 1-3...
Tuesday, March 6th
A. METCON: 3 Minute AMRAP: **Score will be total power cleans for every round*** 24 Box Jump Overs (24/20) 18 Calorie Rower Max Power...
Monday, March 5th
A. STRENGTH: Take 15-20 Minutes to Build to Today’s Heaviest Single Overhead Squat B. METCON: 9-15-21 Chest to Bar Pull-Ups Burpees ...
Saturday, March 3rd
METCON: 5 Rounds: 1:00 Bike for Calories 1:00 Handstand Push-Ups 1:00 Deadlifts (135/95) 1:00 Rest The score today is total repetitions....
Friday, March 2nd
METCON: 18.2 OPEN WORKOUT!! We will have Friday Night Lights Starting at 6:30pm. If you prefer to be in an earlier heat, get to the gym...
