12.31.22 SATURDAY “LINDA”
10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 For Time
12.30.22 FRIDAY “HONEY BADGER”
METCON: 2 Rounds of: 45 Back Squat…115/75 21 Burpee over bar 21 Chest to Bar Pull Ups For Time (14min Time Cap) MILE MASTERY: 18min... Read More
12.29.22 THURSDAY “THE SPROCKET”
CORE VALUES: 8min AMRAP of: 21 DB Sit Ups 21 Russian Twists 21 Goodmornings 21 Grasshoppers METCON: 6 Rounds of: :40sec AMRAP of Row Cals... Read More
10.28.22 WEDNESDAY “THE THING”
5 Rounds of: 2 Rounds of “CINDY” 15/12cal Bike 2min Rest then: 7 Rounds of: 12/9cal Ski (4) 30m Shuttle Touch 2min Rest then: 9... Read More
12.27.22 TUESDAY “SKINNY DIP”
METCON: 40/32cal Row 40 Bench Press…135/95 30/21cal Row 30 Dips 20/17cal Row 20 Strict HSPU…45’s For Time (11min Time Cap) MILE MASTERY: 2 Rounds of:... Read More
12.26.22 MONDAY “DUNK TANK”
***NO 6am or 7:30am CLASS TODAY*** METCON: Every 4min for 20min: 8 Clean n Jerks…155/105 16 High Wall Balls…20/14…12/11 60m Sled Push…135/90 For Slowest Round... Read More
12.25.22 SUNDAY
MERRY CHRISTMAS EVERYONE!!! ***NO CLASSES TODAY***
12.24.22 SATURDAY “12 DAYS OF EXPLODE XMAS”
***Classes at 9am and 10:30am ONLY TODAY*** ***CLOSED 12/25*** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat... Read More
12.23.22 FRIDAY “BUILDER BOB”
***PM CLASSES CANCELED TONIGHT***STRENGTH: 21…18…15…12 of: Strict Pull Ups Bench Press Bent Over Row Dips DB Curl METCON: 3 Rounds of: 7 Wall Walks 60m... Read More
12.22.22 THURSDAY “NUTS N BOLTS”
METCON: 3 Rounds of: 1:20min AMRAP Bike Cals 1:40min Rest 1:20min AMRAP Row Cals 1:40min Rest 1:20min Ski Cals 1:40min Rest For Total Calories MILE... Read More