Thanksgiving Schedule

Thanksgiving is here already! I’m not sure how this crazy year has flown by, but thank goodness it has! Mon-Wed will be normal class times Thursday: Open Workout 10am-noon Friday: Open Workout 10am-noon and 5pm-7pm Keep in mind, we still need to be socially distanced...

Upper Body Friday!!

Friday November 20th Metcon 35min. running clock… 6-8 Bench Press (Heavy as possible) 10 Pull-Ups (Strict if possible) 15/12 Cal Assault BikeRest 90sec. After Each Round *If you get 10 Rounds, Stop (no more). *For the weight, think of something you can do...

Wall balls, snatches and Kettlebells, Oh My!

If you have equipment, give this assignment a try. If you don’t, an alternate home workout is posted below. Thursday November 19th 1. Metcon 20min. EMOM: Odd: 15 Wall Balls (20/14lb) Even: 10 Power Snatches x 2 Rounds8 Snatches x 2 Rounds 6 Snatches x 2 Rounds 4...

WURK !

Wednesday November 18th Metcon 4min AMRAP: Row 500m “buy in” on the odd rounds Run 400m “buy in” on the even rounds AMRAP in remaining time: 12 Deadlifts 9 Hang Power Cleans 6 Toes To BarRest 90sec. Repeat for 4 Rounds Round 1.) 135/95 Round...

3…2…1…GO!

Metcon ALL AMRAPs 0-5min. 100 Double Unders 20 Burpees 5-10min. 5 Push Jerks 135/95 10 Pull-ups *2 min break to add weight 12-17min. 100 Double Unders 20 Burpees 17-22min. 5 Push Jerks 155/105 8 CTB Pull-ups *2 min break to add weight 24-29min. 100 Double Unders 20...