More legs… and butt :)

1. Front Squat (Week 1 of 4) (18min. Window) Few Warm-Ups sets then; Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x Max Reps! (5+ goal) SUPERSET each set with; 10-12 Heavy Russian KB Twists Rest 60-90sec. Between Sets 2. Metcon 15min. to get as far as possible… 14...

Get your legs ready

Lots of KB swings.   Start planning how you want to break them up.  Keep in mind you have to make time to transition back to front squats at the top of every minute.  Be smart about your sets 🙂 lets get it!! Friday November 13th 1. Back Squat 6-8 Back Squats...

Rest Later

Thursday November 12th 1.Weightlifting 4 Sets: 10-12 Flat Barbell Bench Press Immediately into; 10-12 Barbell Bent Over Rows (Supinated Grip) 2.Metcon 5 Rounds: Min. 1.) 20/15 Cal Row Min. 2.) 50 Double Unders Min. 3.) Max Anchored Sit-Ups Min. 4.) Rest Score is just...

Happy Veterans Day!

Thank you to all who have served! Tomorrow’s class schedule is normal. Wednesday November 11th 1. Weightlifting Power Snatch 15min. to hit a 3RM “Touch and Go” *Work on not losing your hook grip, being smooth through the hips (down and and up), and keep...

Welcome back!

Help me welcome Jennifer! A former member and back for more!  She joined us for a VERY cold 6am class this morning. Tuesday November 10th 1. Weightlifting Front Squat (5-5-5-5-5) Build to a 5 rep max front squat. Superset each set with 10-12 Overhead bumper plate...