BLACK FRIDAY, NOV. 26TH – 8:30 & 9:30 AM CLASSES ONLY*** CHECK YOUR EMAIL FOR OUR EXCLUSIVE BLACK FRIDAY DEALS!*** HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS! “BURN THE BIRD” 5 Rounds for Time TEAMS OF 2 500 meter Row (Switch every 250m) 40 Kettlebell Swings (55/35 lb) 100 Double Unders 200m Run (Together) 10...Read More
***Thanksgiving Schedule: Thursday, Nov. 25th 8:30 AM Class Only. Friday, November 26th, 8:30 AM & 9:30 AM Class Only.*** FRONT SQUAT 15 minutes 5 x 5 Building “LEOPARD SEAL” 16 min AMRAP 30 Doubleunders 4 SA Db Manmakers (50/35) EMOM – start at 0:00 3 Pullups EXTRA CREDIT Durability 4 Sets 8 SL Glute...Read More
***Thanksgiving Schedule: Thursday, Nov. 25th 8:30 AM Class Only. Friday, November 26th, 8:30 AM & 9:30 AM Class Only.*** ASSESS ROWING OR 20 minutes 2 min AMRAP • Airbike 2 min AMRAP 100m Shuttle Run 20 Walking Lunges SHOULDER PREHAB Sets For Quality 10 PVC Cuban Press 10 Wall Slides 10 Powell Raise ea/s EXTRA...Read More
Fitness is fashionable, and I’m not talking about Lululemon. People have figured out that high intensity workouts and eating real food lead to great results. So group fitness franchises are popping up on every corner and taking over abandoned Cherry Berry and Blockbuster stores, bringing in their high tech equipment, standard playlists, and newly hired...Read More
***Thanksgiving Schedule: Thursday, Nov. 25th 8:30 AM Class Only. Friday, November 26th, 8:30 AM & 9:30 AM Class Only.*** ASSESS WEIGHTLIFTING OR 15 minutes Build to a Heavy 1 Power Snatch + 1 Hang Snatch “TIGHT SPACES” 5 Rounds 6 Power Cleans (165/115) 12 V-ups 18 Pushups EXTRA CREDIT Mobility 3:00 Row/Bike 3:00-4:00 Quad Smash...Read More
***Thanksgiving Schedule: Thursday, Nov. 25th 8:30 AM Class Only. Friday, November 26th, 8:30 AM & 9:30 AM Class Only.*** “SCYTHE” For Time 15-12-9-6-3 • Power Snatch (135/95) • Knees to Elbow • Bar-facing Burpees BODYBULIDING ACCESSORY 3 Sets For Quality 12-15 RDLs 12-15 Glute Bridges w/Barbell Rest 2:00 EXTRA CREDIT Row 2:00 easy 16:00 at...Read More
BACKSQUAT 15 minutes Build to a Heavy 3 Reps 20X1 end at 80%+ “GEL PEN” For Total Rounds + Reps 5 minutes 16 Db SA Hang Squat Cleans (50/35) 4 Strict Pullups 100m Shuttle Run rest 1:00 x 3 Pick up where you left off. EXTRA CREDIT Durability 100m Front Rack Carry 1:00 4-Way...Read More
