11.18.22 FRIDAY “DROWN PROOF”
STRENGTH: 70% x 3 80% x 3 90% x 3 plus METCON: 6 Rounds of: Min 1- 6 G.I. Janes Min 2- 10 S2OH…135/95 Min... Read More
11.17.22 THURSDAY “FULL THROTTLE”
STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 7 Power Snatch…155/105 21/17cal Bike For Slowest... Read More
11.16.22 WEDNESDAY “UNIVERSE 25”
4 Rounds of: 15/12cal Ski 60m Reverse Sled Drag…315/270 15 Burpee Onto Plate 15 Med Ball Knee to Chest 30m Sled Push 30m Walking Lunge... Read More
11.15.22 TUESDAY “PRIMATE”
STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 5min for 25min: 15 Pull Ups 21cal Treadmill Run For Slowest... Read More
11.14.22 MONDAY “WRECKING BALL”
STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 7min for 21min: 15 Clean n Jerk…185/125 33 High Wall... Read More
11.13.22 SUNDAY “BAKERS DOZEN”
13 Rounds of: 300/240m Ski 300/240m Row 4 G.I. Janes 200m Run For Time
11.12.22 SATURDAY
TRIPLES CLASSIC is today!! **No Classes** Event starts at 9am
11.6.22 SUNDAY “ATRIAL FIBRILLATION”
Every 7min for 42min: 34/27cal Ski 34/27cal Bike 20 Hang Clean n Jerk…75/55 10 Toes to Bar For Time
11.5.22 SATURDAY **NO CLASSES**
Gym will be closed from 7:30am-4:30pm for MACC (mid-Atlantic Collegiate Championships)
11.4.22 FRIDAY “DRAGON BREATH’
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 60m Reverse Sled Drag…180/135 15 Heavy... Read More