No 6 PM kettlebell class today.  The progression room will be open at 6 PM to work on skills or perform following workout: Warmup: 3 RDS -10 Pump Stretch – 5 R/L Halo – 5 goblet squats (sit in the bottom position on the 1st squat for approximately 20 – 30 seconds prying open hips) A. Complete the following circuit x 2 – 10 double kb swings – 1 double kb Clean & Press – 10 double kb swings – 2 double kb C&P – 10 double kb swings – 3 double kb C&P – 10 double kb swings – 4 double kb C&P – 10 double kb swings – 5 double kb C&P B. 5 Min. (On top of the minute) – 10 R/L 1-Hand swings Cooldown: 1 min. of the following movements – Couch Stretch R/L – Seated spinal twist R/L (pull leg to opposite shoulder) – upward...Read more

Fitness  A.  15 – 20 Minutes Pull-up Progressions  B.  14 Min AMRAP  50 x DU  20 x Sit-up  10 x American Swings  Performance  A.  15 – 20 Minutes Pull-up Progressions  B.  14 Min AMRAP  100 x DU  20 x T2B  15 x PC+PJ @ 95lb/65lb +  75 x DU  20 x T2B  15 x PC+PJ   50 x DU  20 x T2B  15 x PC+PJ  Max DU remainder of the period  Sport  A.  EMOM – 12 Mins  1st Min – 5 – 8 x UB C2B  2nd Min – 5 – 8 x Goat Gymnastic Movement  B.  14 Min AMRAP  100 x DU  20 x T2B  20 x PC+PJ @ 115lb/85lb  75 x DU  20 x T2B  15 x PC+PJ @ 165lb/115lb  50 x DU  20 x T2B  10 x PC+PJ @ 185lb/125lb  Max DU remainder of the period -Post results under comments  Read more

Fitness A.  Back Squats – 5 x 10 w/2-3 Min Rest B.  8 Min AMRAP 3 – 6 – 9 – 12 – 15 – 18 – 21…. Russian Swings   Wallballs Performance – Sport A1.  Front Squats – 3 x 4 w/30-45 Sec Rest A2.  Back Squats – 3 x 7 w/2-3 Min Rest B.  8 Min AMRAP 3 – 6 – 9 – 12 – 15 – 18 – 21….. Hang Power Snatch @ 115lb/85lb Wallballs @ 20lb/14lb -Post results under commentsRead more

6:00 PM KB CLASS A. 5 RDS – 5 R/L PRESS – 8 SQUATS – 5 R/L REVERSE LUNGE B. 9 MIN. OTM – 10 2 HAND SWINGS – 5 PUSH-UPSRead more

Friends and Family WOD 5 Rounds in groups of 3 – 4  Waterfall Style  150M Row  5 x Burpee Plate Jumps  10 x Push-ups  15 x Squats  -Post results under comments    Read more