Workout of the Day

Workout of the Day: Saturday, 27-November-2021

Announcement
This Weeks Schedule
Saturday 9:30 am only
Sunday closed

Warm-up
3 Rounds
250m Row
100 ft Bear Crawl
Metcon (Time)
With a Partner
3 Rounds
20 Thrusters 95/65
15 Hang Squat Cleans
10 OHS
Rest 3 min
3 Rounds
20 DL 95/65
15 Pull-ups
10 Hang Power Cleans
Rest 3 min
3 Rounds
20 S2OH 95/65
15 Push-ups
10 HSPU

Workout of the Day: Friday, 26-November-2021

Announcement
This Weeks Schedule
Friday 9 am only
Saturday 9:30 am only
Sunday closed

Warm-up
400m Jog
then
3 Rounds
10 WB
10 Sit-ups
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Workout of the Day: Thursday, 25-November-2021

Announcement
Hope you have a great Thanksgiving!!

This Weeks Schedule
Thursday closed
Friday 9 am only
Saturday 9:30 am only
Sunday closed

Workout of the Day: Wednesday, 24-November-2021

Announcement
This Weeks Schedule
Wednesday regular hours through the noon class then the only afternoon/evening class available is 5:30 pm
Thursday closed
Friday 9 am only
Saturday 9:30 am only
Sunday closed

Warm-up
10 PVC Pass-throughs
10 Scorpions
10 Scap Push-ups or Pull-ups
10 Beat or Kip Swings
5 Push-up to Down Dog
then
4 Rounds
4 Snatch Balance
6 Burpees
8 Sit-ups
Power Snatch (10×3)
15 min every 90 sec 3 Power Snatch
start at 50% and build
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 Pull-ups
4 Burpee Box Jump Overs

Workout of the Day: Tuesday, 23-November-2021

Announcement
This Weeks Schedule
Monday and Tuesday regular hours
Wednesday regular hours through the noon class then the only afternoon/evening class available is 5:30 pm
Thursday closed
Friday 9 am only
Saturday 9:30 am only
Sunday closed

Warm-up
2 Rounds
300m Row
1 min Plank
20 Air Squats
Bench Press (5×5)
5 Rounds every 2:30 min
5 Bench Press
Start Light and add each set
Gotta go Hard (Time)
8 Rounds
200m Run
10 cals Ski
rest 2 min

Workout of the Day: Monday, 22-November-2021

Announcement
This Weeks Schedule
Monday and Tuesday regular hours
Wednesday regular hours through the noon class then the only afternoon/evening class available is 5:30 pm
Thursday closed
Friday 9 am only
Saturday 9:30 am only
Sunday closed

Warm-up
3 Rounds
5 Strict Press
6 Front Squats
7 Bent over Rows
Power Clean (10×3)
For 15 min every 90 sec 3 Power Cleans
Start at 50% and build each set
Metcon (Time)
1 Wall Walk
3 T2B
10 DUs
2/6/20
3/9/30
4/12/40
5/15/50
*15 min Cap

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