12.14.22 WEDNESDAY “SLOW BURN”
Every 7min for 35min: 4 30m Shuttle Touch 12 Burpee Bar Touch 12 Toes to Bar 24 KB Swings…70/53 24/19cal Row For Slowest Round
12.13.22 TUESDAY “FRANCO”
METCON: 27…21…15…9 of: Thrusters…95/65 Pull Ups For Time (12min Time Cap) MILE MASTERY: 10 Rounds of: :40sec Treadmill :40sec Rest
12.12.22 MONDAY “DEVILS WHIP”
METCON: 21 Devils Press…50/35’s 21/17cal Bike 1min Rest 18 Devils Press…50/35’s 21/17cal Bike 1min Rest 15 Devils Press…50/35’s 21/17cal Bike For Time (15min Time Cap)... Read More
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