9.11.22 SUNDAY “REFRESH”
Every 10mins for 40mins: 50/40cal Row 50/40cal Bike 50 KB Swings…53/35 For Slowest Round
9.10.22 SATURDAY “TUG BUTT”
4 Rounds of: 21 Back Squats…185/125 (6) 40’ Rope Sled Drag…135/90 1min Rest For Time
9.9.22 FRIDAY “SLIP KNOT”
STRENGTH: Take 8mins to work up to a 1RM Bench Press METCON: 3 Rounds of: 200m Run 30/24cal Row 20/16cal Bike 18 Pull Ups (sub-... Read More
9.8.22 THURSDAY “CHILLY DOG”
STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: 24/19cal Ski 12 Snatches…135/95 6 Burpee Over... Read More
9.7.22 WEDNESDAY “SLIM PICKINGS”
STRENGTH: Take 10mins to work up to a 1RM Back Squat METCON: 10 Rounds of: (2) 30m Shuttle Touches 10 Wall Balls 1 Wall Walk... Read More
9.6.22 TUESDAY “OPEN THROTTLE”
STRENGTH: Warm up to a max Deadlift METCON: Every 6min for 18min: 33/26cal Bike 22 Deadlifts…225/155 33 HSPU…floor For Slowest Round
9.5.22 MONDAY “LABOR PAINS”
**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More
9.4.22 SUNDAY “SLOW ROASTED”
**10am CLASS ONLY ON LABOR DAY** 5 Rounds of: 400m Run 25/20cal Row 400m Run 25/20cal Ski For Time
9.3.22 SATURDAY “BANGER”
STRENGTH: 4 Rounds of: 7 Deadlifts…315/225 14 Burpee Over Bar 2min Rest 4 Rounds of: 7 Power Cleans…185/125 14 Toes to Bar For Time (17min... Read More
9.2.22 FRIDAY “PARTY TRICK”
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 2min For 20min: 1st 2min- 24/19cal Ski 2nd 2min- 24/19cal Row... Read More