“Hopped Up” AMRAP 7 Ascending Ladder: 3 Thrusters (95/65#), 3 Bar Over Burpees 6 Thrusters (95/65#), 6 Bar Over Burpees 9 Thrusters (95/65), 9 Bar Over Burpees 12 Thrusters (95/65), 12 Bar Over Burpees… Continue adding 3 reps per round until the 7 minutes runs out. […]
“Saved By the Bell” 5 RFT 21 Air Squats 12/9 Cal Assault Bike or Row 9 Dumbbell Power Snatches (50/35#) […]
“Slot Machine” In teams of 3: AMRAP 7: Back Squats First 50 repetitions – 135/95# Second 50 repetitions – 185/135# Time remaining, Max reps – 225/155# Rest 3:00 AMRAP 7: Bench Press First 50 repetitions – 135/95# Second 50 repetitions – 155/105# Time remaining, Max reps – 185/135# Rest 3:00 AMRAP 7: Deadlift First 50 […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone […]
“Kelen Helly” For Time 400m Run 30 Wallballs (20/14#) 30 Box Jumps (24/20″) 400m Run 30 KBS (53/35#) 400m Run 30 KBS (53/35#) 400m Run 30 Wallballs (20/14#) 30 Box Jumps (24/20″) […]
“Power Down” AMRAP 5 15-12-9 Row (cals) Power Snatches (95/65#) Rest 5:00 AMRAP 5 15-12-9 Assault Bike (cals) Power Clean and Jerks (95/65#) *Ladies subtract 3 cals per bike/row. […]