12.11.22 SUNDAY “LONG FUSE”
Every 8min for 40min: 50cal Treadmill Run (or 800m outside) 50/40cal Bike For Slowest Round
12.10.22 SATURDAY “HOFF AND PUFF”
*** 9:00am CLASS ONLY TODAY****** NO OPEN GYM FROM 11a-3pm****** WIM HOFF seminar *** 5 Rounds of: 30/24cal Row 3 “CINDY” Rounds 2min Rest For... Read More
12.9.22 FRIDAY “BILLY BAD ASS”
***NO 10:30am CLASS SATURDAY 12/10****** 9am CLASS ONLY******WIM HOFF Seminar from 11am-3pm******No OPEN GYM during seminar*** STRENGTH: Max Shoulder Press METCON: 3 Rounds of: 21... Read More
12.8.22 THURSDAY “VO2”
STRENGTH: Max Bench Press METCON: 6 Rounds of: :20sec AMRAP of Ski Cals :40sec Rest :20sec AMRAP of Row Cals :40sec Rest :20sec AMRAP of... Read More
12.7.22 WEDNESDAY “MOVE 40”
40…30…20…10 of: KB Swings Sit Ups Walking Lunge Steps 2min Rest Then: 10 Rounds of: 3 Wall Walks 5 Burpee Box Jumps 7 Chin Ups... Read More
12.6.22 TUESDAY “DEADFISH”
STRENGTH: Max Deadlift METCON: 8 Rounds of: 15/12cal Row 9 Deadlifts…185/125 6 Toes to Bar For Time (20min Time Cap)
12.5.22 MONDAY “CON-STRICT-OR”
STRENGTH: Max Back Squat METCON: 3 Rounds of: 20 Strict Pull Ups 20 Strict HSPU… floor 120m Sled Push…180/135 2min Rest For Time (25min Time... Read More
12.4.22 SUNDAY “REBREATHER”
4000/3200m Ski 4000/3200m Row (Every 2min 3 G.I. Janes) For Time (40min Time Cap)
12.3.22 SATURDAY “WEAPON X”
15 Rounds of: 5 Bench Press…225/135 4 Snatch…185/125 10cal Run For Time
12.2.22 FRIDAY “BUFFY”
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 5 min for 25min: 12 Toes to Bar 24 S2OH…95/65 24... Read More