9.10.17 SUNDAY “SURF N TURF”
7 Rounds of: 21cal Row 13 KB Swings…70/53 5 Shoot Throughs 400m Run For Time
9.9.17 SATURDAY “COUPLES THERAPY”
With a partner, complete the following: 20 Tire Flips Then: 55…34…21 of: Snatches…95/65 Burpee Box Jumps…24/20″ For Time
9.8.17 FRIDAY “TWISTED BOWELS”
22min AMRAP of: 30cal Row 30 Med Ball Sit Ups…20/14 30 Russian Twists…20/14 30m Low Bar Prowler…0 30m High Bar Prowler…0 15 Toes to Bar... Read More
9.7.17 THURSDAY “ASSAULT LIFE”
Strength: 3×5 Back Squat @ 70% 1RM 3×8 Bench Press Metcon: 70/50cal Bike 60 Chest to Bar Pull Ups 25 Burpee Bar Touches For Time... Read More
9.6.17 WEDNESDAY “PAINT PEELER”
Strength: 5×2 TnG Snatch Metcon: 3 Rounds of: 55 Wall Balls…20/14…10/9 13 Snatches…155/105 3min Rest For Time (17min Time Cap)
9.5.17 TUESDAY “TURBINE”
Strength: 3×5 Deadlift @ 70% 1RM 3×8 Strict Pull Up Metcon: 4 Rounds of: 4min AMRAP of: 21/15cal Row 21 KB Swings…70/53 21 Butterfly Sit... Read More
9.4.17 MONDAY “LABOR PAINS”
**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (5 Rounds of “Cindy” before each set) For Time *Barbell... Read More
9.3.17 SUNDAY “ROSHAMBOW RUN”
**MONDAY LABOR DAY 10:00am CLASS ONLY** 5 Rounds of: 60cal Med Ball Airrunner…20/14 60/45cal Bike 21 Burpee onto Plate 2min Rest For Time
9.2.17 SATURDAY “WITHOUT A PADDLE”
With a partner, complete the following: 8 Rounds of: 500m Row 13 Thrusters…115/75 For Time (Partners can alternate at any time)
9.1.17 FRIDAY “AB-STRUCTED AIRWAY”
**MONDAY LABOR DAY SCHEDULE 10:00am Class Only (Partner Workout)** 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double... Read More