Saturday 1/4/2020
The Workout for Saturday is: PARTNER WORKOUT For Time (40 minute CAP) -100 Cal Machine -50 Burpee Pull-Ups (Rx+ Muscle-Ups) -100 Cal Machine -50 Burpee Box Jumps (24/20) Rest 5 Minutes -25 Burpee Box Jump Overs -50 Cal Machine -25 Burpee Pull-Ups -50 Cal Machine *If you’re feeling up to it, throw a weight vest […]
Friday – 1/3/2020
The Workout for Friday is: STRENGTH Every 3 minutes, for 15 minutes (5 sets) Deadlift x 10 reps *Work up to a heavy set of 10 for the day METCON 3 Rounds for Max Reps -1 Minute Max Cal Row -1 Minute Max Wall Balls (20/14) -2 Minute Max Burpees (Rx+ perform to target) -Rest […]
Thursday – 1/2/2020
The Workout for Thursday is: STRENGTH 5 Rounds 1:00 Max Front Squats (185/125) 1:00 Rest METCON AMRAP x 25 Minutes -1000m Row -30 Shoulder-to-Overhead (135/95)(Rx+ 185/125) -Rest 2:00 EXTRA CREDIT *We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will […]
Tuesday – 12/31/2019
The Workout for Tuesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Strict Press x 3 reps *Use heaviest weight across all sets* METCON “Open Workout 13.4” AMRAP x 7 -3 Power Clean & Jerks (135/95) -3 Toes-to-Bar -6 Power Clean & Jerks -6 Toes-to-Bar -9 Power Clean & Jerks -9 Toes-to-Bar Etc…. […]
Monday – 12/30/2019
Check Website for New Year’s Eve/Day Class Times. The Workout for Monday is: STRENGTH Option A Every 2 minutes, for 10 minutes (5 sets) Back Squat x 3 reps *Work up to a 3RM for the day Option B Every 60 seconds, for 10 minutes (10 sets) Sumo Deadlift x 2 reps *Use heaviest weight […]