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
Announcements Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm. Fitness A1. Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest A2. Weighted Pull-ups x 5 (Superset w/ Squats) B. 4 Rounds AFAP 20 x Wallballs 20 x Russian Swings 2 Min Rest ...Read More
Announcements Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm. Fitness A. Deadlift – 5 x 2 w/2 Min Rest B. AFAP 30 x Dumbbell Push Presses Then… 3 Rounds 15 x Jumping Squats 20 x Sit-ups Then… 30 x Push-ups Performance A. Snatch + OHS – 5 x 2...Read More
Announcements Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm. Fitness – Performance – Sport A. AFAP 500M Row 30 x American Swings @ 1.5 pood/1 pood 20 x Burpees 10 x Power Snatch @ 135lb/95lb (Adv 155lb/105lb) (Fitness – Deadlifts) 40 x Box Jumps @ 24inch/20inch 10 x Power...Read More
Announcements Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm. Fitness A. Take 15 Minutes to establish a 2RM Front Squat B. 5 Rounds AFAP 7 x Push Presses 7 x Strict Pull-ups 14 x Air Squats Performance – Sport A. Take 15 Minutes to establish a 3 Cleans...Read More
Announcements Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm. Fitness – Performance – Sport A. 5 Rounds @ 70%-80% 300m Row (Keep the SPM at 25 – 35) 3 x Wallwalks 10 x Bar Taps 20 x Russian Swings Note: 70%-80% effort means hard but not maximal...Read More
Friends and Family day today! Fitness – Performance A. 20 Min AMRAP Teams of 3 – 4 Waterfall Style 200M Row 20/15 x Air Squats 15/10 x Sit-ups 10/5 x Burpees Sport A. 20 Min AMRAP Teams of 2 – 3 (Complete Rounds) You go I go 1 Round 10...Read More
Announcements Save the Date! The next Family Friends Day is December 4th for all classes! Fitness A. Back Squats – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest B. 5 Sets 10 x Thrusters (Increase load per set) 30 Sec Max Meter Row 2 Min Rest after each...Read More
Announcements Save the Date! The next Family Friends Day is December 4th for all classes! Fitness A. Take 15 Minutes to establish a 2RM Deadlift B. AFAP 40 x HR Push-ups Then… 3 Rounds 15 x Heavy Swings 30 x Double-unders (4:1) Then… 40 x T2B or 60 x Sit-ups Performance A. Take 15 Minutes...Read More
Announcements Save the Date! The next Family Friends Day is December 4th for all classes! Fitness – Performance – Sport A. 3 Sets Close Grip Bench Press – 3 x 6 – 8 w/30 Sec Rest Barbell Row – 3 x 8 – 10 w/3 Min Rest B. 3 Rounds AFAP 400M Row 12 x...Read More
