12.1.22 THURSDAY “BLACK LUNG”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 1min AMRAP of Bike Cals 1min Rest 1min AMRAP... Read More
11.30.22 WEDNESDAY “40 THIEVES”
40/32cal Bike 40 S Arm DB Snatch 10 Wall Walks 40 S DB Step Up 40 Knees to Chest 40 High Wall Balls 40 Pull... Read More
11.29.22 TUESDAY “SEMI”
STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 7 Clean n Jerks…135/95 9 Burpee onto Plate 1min Rest... Read More
11.28.22 MONDAY “FAST TRACK”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Reverse Sled Drag…180/135... Read More
11.27.22 SUNDAY “LONG SHOT”
1mile Run 1000m Ski 800m Run 1000m Row 800m Run 500m Ski 400m Run 500m Row 400m Run 250m Ski 200m Run 250m Row 200m... Read More
11.26.22 SATURDAY “BEASTS OF BURDEN”
5 Rounds of: 8 Shoulder Press…135/95 16 Back Squats…135/95 8 Chin Ups 16/12cal Bike 1min Rest For Time
11.25.22 FRIDAY “METEOR MAN”
***NO 6am or 7:30am CLASS TODAY*** STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 5min for 25min: 20... Read More
11.24.22 THURSDAY “GOBBLETIME GIDDYUP”
***NO CLASSES TODAY******NO 6am or 7:30am CLASS FRIDAY 11/25*** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB Swings…70/53 60... Read More
11.23.22 WEDNESDAY “FITNESS FEAST”
***NO 6pm CLASS TONIGHT******NO CLASSES THURSDAY 11/24******NO 6am or 7:30am CLASS FRIDAY 11/25*** 27…21…15…9 of: Pull Ups S Arm DB Thruster 2min Rest then: 10... Read More
11.22.22 TUESDAY “CIRCUIT BREAKER”
STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: :40sec AMRAP of Ski Cals 1:20min Rest 3 Rounds... Read More