11.29.21 MONDAY “PINK SOCK”
STRENGTH: Take 8mins to work up to a new 1RM Back Squat METCON: 5 Rounds of: 25/20cal Bike 12 Clean n Jerks…135/95 25 Wall Balls…20/14…10/9... Read More
11.29.21 SUNDAY “ULTRON”
15 Rounds of: 10cal Run 10/8cal Row 10/8cal Bike 6 Burpee Bar Touch 1min Rest For Time
11.27.21 SATURDAY “ABOMINABLE”
STRENGTH: Take 8mins to work up to a heavy Hang Squat Clean METCON: 33/27cal Ski 15 Hang Squat Cleans…115/75 8 Ring Muscle Ups (sub- 15... Read More
11.26.21 FRIDAY “AFTER BURNER”
**NO 6am or 7:30am Class today** STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 55/44cal Bike 55/44cal Row 44 HSPU…25’s... Read More
11.25.21 THURSDAY “GOBBLETIME GIDDYUP”
**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More
11.24.21 WEDNESDAY “BAR WARS”
NORMAL CLASS SCHEDULE TODAY ** THURSDAY 11/25 9:00am and 10:30am Class ONLY** STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON:... Read More
11.23.21 TUESDAY “CURRENT AFFAIRS”
STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: Cash in- 35/28cal Row Remainder- Snatches…135/95 2min... Read More
11.22.21 MONDAY “HEAVY SACK”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 28 Heavy Wall Balls…30/20…10/9 18 Chest to Bar Pull... Read More
11.21.21 SUNDAY “EXTENDED CUT”
2 Rounds of: 5:20min AMRAP of: 11cal Run 11 Single Arm DB S2OH… 50/35 :40sec Rest 5:20min AMRAP of: 11cal Ski 11 Single Arm Snatches…... Read More
11.20.21 SATURDAY “SISYPHUS”
3 Rounds of: 8min AMRAP of: Cash in- 40cal Run Remainder: 40′ Sled Rope Drag…315/270 40′ Sled Push…315/270 For Total Amount of Sled Drags and... Read More