6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEAN & PRESS – 5 SQUAT – 5 PULL-UPS B. 8 MIN 15 SEC ON/OFF – 1 HAND SWING  Read More

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm Fitness – Performance A.  3 Sets 5 x Push Presses (Ground) 60 Sec Max Effort Row/Ski Erg/Airdyne – Calories 90 Sec Rest B.  AFAP  500 x Double-unders (5:1) Every Min on the Min x 6 American Swings @ 1.5 pood/1...Read More

Cycle 2 – Week 4 – Session 2 Intensity – 85% A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork – 30 reps   B.) CandJ – 7×1 @ 80% Back Squats – 4×5 @ 85% GM – 4×7   C.) Planks 4 min. Mobility – 10 min. Extra Hamstrings Link...Read More