We have a free class today at 11am. No experience needed! Just c’mon in. “21 Guns” AMRAP 21 400m Run 21 Push Up 21 Box Jump (24/20) 15 Burpee 9 Pull Up C: same M: Banded PU,...
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HOURS OF OPERATION TODAY: 9 AND 11AM ONLY. Part A: “Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip C: 115/85, Box Dip or Pyramid Push Up M: 95/65, Box Dip or Pyramid Push Up Part B: Tabata...
21 Pull Up 18 Hang Power Snatch (95/65) 15 Burpee Box Jump Over (24/20) 400m Run 18 Chest to Bar Pull Up 15 Hang Power Snatch 12 Burpee Box Jump Over 400m Run 15 BMU 12 Hang Power Snatch...
Part A: 30/24 Cal Row 30 Push Up 30 Deadlift (225/155) ~Rest 4 mins~ 60/48 Cal Row 20 Push Up 20 Deadlift C: 185/125 M: 155/105 Part B: Recovery/Mobility: Ham/Glute Rollout, 2-3 mins Single Straight...
Part A: In 15 mins establish a 1 RM Strict Press Part B: AMRAP 6 3 Power Clean (165/115) 3 Front Squat (165/115) 6 Sgl. DB Lunge (50/35) C: 135/95 M: 115/85 Circuit Fit Buy in...
Part A: Deadlift 5×5 (add 5-10 lbs from last week if you can) Part B: 3 Rounds 12 Pull Up 18 RKBS (2/1.5) 75 DU 10 min cap. C: 1.5/1 M: 16 Ring Row, 1/.66, 125...
Circuit Fit Part A: AMRAP 12 40 DU 20 Push Up 10 TTB ~Rest 4 mins between A and B~ Part B: 3 Rounds 12 Sgl KB Box Step Over (full extension at top) 21 Goblet Squat...
Free workout today at 11am! C’mon in and see what we’re all about. “Running Jack” AMRAP 30* 10 Push Press (115/85) 10 RKBS (1.5/1) 10 Box Jump (24/20) *Run 400m upon completion of every 2 rounds. ...
Part A: 5 Rounds 12 Bar Facing Burpee 9 Power Clean (155/105) 9 Box Jump (24/20) C: 135/95 M: 115/75 Part B: 5 Rounds :20 Hollow Hold :20 Plank :20 Left Side Elbow Plank :20 Right Side...
7 Rounds Every 3 mins complete: 250/200m Row 10 Front Squat (135/95) 50 DU Score = avg. of slowest/fastest rounds C: 115/75 M: 95/65, 75 SU Circuit Fit Same as above. Sub Dbl DB Front Squat...