Friday 9-15-17
“Stand By Me” Teams of 2 Row 2k 1 Mile Sandbag Run (30/20#) Row 2k Partner teams will split the row and complete the run together. […]
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Thursday 9-14-17
“Frank The Tank” AMRAP 5 50 Wallballs (20/14#) Then 12 Deadlifts (185/135#) 12 Bar Over Burpees Rest 5 minutes AMRAP 5 35 Wallballs (20/14#) Then 9 Deadlifts (225/155#) 9 Bar Over Burpees Rest 5 minutes AMRAP 5 20 Wallballs (20/14#) Then 6 Deadlifts (275/185#) 6 Bar Over Burpees […]
Wednesday 9-13-17
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone […]
Tuesday 9-12-17
“Cement Mixer” Every 3 Minutes x7 400m Run* 12 Toes to Bar Score is number of T2B (or sit ups). The remainder of each 3 minute cycle is your rest break. You may scale this workout to AbMat Sit Ups or Hanging Knee Raises. *We will scale the run distance as needed on an individual […]
Monday 9-11-17
“Hard Labor” AMRAP 25 150/100 Calorie Bike, 100 Power Cleans 150/100 Calorie Bike, 80 Push Jerks 150/100 Calorie Bike, 60 Front Squats 150/100 Calorie Bike, 40 Clusters Perform this workout in teams of 3-4. Load- 135/95#. We will scale the weight as needed. […]
Friday 9-8-17
Pause Front Squats Sets 1-3 – 1 Rep @ 50% 1RM Sets 4-6 – 1 Rep @ 55% 1RM Sets 7-9 – 1 Rep @ 60% 1RM Pause 3s at the bottom of each front squat. ___ “Flash” One Sprint Round For Time Run 800m 25 Burpees 25 Power Clean and Jerks (115/80#) […]