7.5.22 TUESDAY “4 DRAGONS”
STRENGTH: 5min EMOM of: 2 Back Squat METCON: 4 Rounds of: 4min AMRAP of: Cash in- 60m Reverse Sled Drag…225/180 30 KB SDLHP…70/53 30 Wall... Read More
7.4.22 MONDAY “BEAR ARMS”
***10:00am CLASS ONLY*** With a partner, complete the following: 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For... Read More
7.3.22 SUNDAY “6 SHOOTER”
***9:00am CLASS ONLY TODAY*** ***10:00am CLASS ONY 7.4.22*** 6 Rounds of: 50/40cal Row 20 Box Step Ups…20/24” 5 Shoot Throughs 5 Chin Ups 400m Run... Read More
7.2.22 SATURDAY “ICE CUBE”
10 Rounds of: 9/7cal Ski 7 Burpee Box Jumps…24/20” 5 Power Cleans…185/125 For Time (25min Time Cap)
7.1.22 FRIDAY “SPEED DEMON”
STRENGTH: 5min EMOM of: 2 Thrusters METCON: Every 5min for 20min: 15 HDDWB’s…20/14…12/11 15 Chest to Bar Pull Ups 200m Run For Slowest Round
6.30.22 THURSDAY “SPACE SHUTTLE”
CORE VALUES: 1min Plank 100 DB Sit Ups 1min Plank 100 Russian Twists 1min Plank METCON: 3 Rounds of: 6min AMRAP of: 12/8cal Bike 8... Read More
6.29.22 WEDNESDAY “CHIP BEEF”
STRENGTH: 5min EMOM of: 3 Shoulder Press METCON: 50/40cal Ski 50 Burpee onto plate 50 S DB Step Ups…50/35…20” 50 Toes to Bar 50 Shoulder... Read More
6.28.22 TUESDAY “FISH OUTTA WATER”
STRENGTH: 5min EMOM of: 2 Strict Pull Ups 6 S Arm DB Row METCON: 4 Rounds of: 3min AMRAP of: Cash in- 27/21cal Row 9... Read More
6.27.22 MONDAY “CLEAN ENERGY”
STRENGTH: Every 2min for 6min: 5 Power Cleans 5 Bench Press METCON: Every 3min for 21min: 12 Bench Press…165/105 12 Power Cleans…165/115 For Slowest Round
11.26.22 SUNDAY “ICEBERG”
20 Rounds of: 150m Run 15/12cal Ski 15/12cal Row For Time