Workouts

Workout of the Day 20 Cal Bike 14 Deadlifts8 Hang CleansRest :90 5 Rounds  Fitness: 135/95Performance: 205/135 25:00 min cap Athletes: Choose a load that will be challenging to go unbroken with for all 5 rounds.  Today should be a heavy day with rounds taking about 3:00 not including the rest. DRIVE 400 M Run … Read more

Workout of the Day Strength 2 Strict Pull ups (3 second chin over bar hold) 4 Strict Pull ups (no hold) 10 Deadbugs 6 Rounds (not for speed) Workout Every 3 minutes for 15 minutes _____ Doubles 20 Sit ups Max KB Swings Fitness: 35/26 (50 doubles) Performance: 53/35 (75 doubles) Athletes: Focus on that … Read more

Workout of the Day Cal Row 24-21-18-15-12-9-6-3**7 Thrusters after each set of Cals- end on Thrusters Fitness: 95/65Performance: 115/75 **20 min cap Athletes: The workout should be around 15 minutes if you choose the load correctly.  Every set of thrusters should be unbroken.  The coach will get a nice warm up in so you are … Read more

Last Day to Clean Out Your Cubbies! Workout of the Day Strength Snatch Grip Deadlift with a pause below the knee 5/5/4/4/3/3 *treat this as the first part of the snatch, get your hips low and work the take off with heavy weight **build up to 110% of your 1 RM for your sets of … Read more

Workout of the Day Strength Build up in load – 18 minutes 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean (floor) 1 Push Press1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean (floor) 1 Push Jerk All of the work above is unbroken Workout 75 Doubles 50 Air … Read more

Cubby Clean Out!!Please clean our your cubby by Monday November 30. Workout of the Day 750 M Row 30 HSPU Rest 1 750 M Row 40 Toes to Bar Rest 1 750 M Row 50 Pull ups Fitness: Seated Double Dumbbell Press Performance: Chest to Bar DRIVE Reminder NO 7:30 am outdoor class this morning … Read more

Holiday ScheduleToday: 8:00am, 9:00am, 10:00am Tomorrow: NO 5:30am, 6:30am, and 7:30am Cubby Clean Out!!Please have your cubby cleaned out by Monday November 30. Workout of the Day Lift and Trot 2020 600 M Run 30 Thrusters 600 M Run 30 Snatches 600 M Run 30 Clean and Jerks30 min Cap Fitness: 95/65Performance: 135/95 DRIVE TURKEY … Read more

Holiday ScheduleTomorrow: 8:00am, 9:00am, 10:00amFriday: NO 5:30am, 6:30am, and 7:30am Cubby Clean Out!!Please have your cubby cleaned out by Monday November 30. Workout of the Day Skill EMOM for 7 minutes 6-10 Strict Pull ups (Strict Chest to Bar) The Ghost 6 Rounds for Total Reps in 23 minutes1 minute of Rowing (for calories)1 minute … Read more

November Thursday November 26: 8:00am, 9:00am, and 10:00am classesFriday November 27: 8:30am will be the FIRST class of the day December Thursday December 24: 8:00am, 9:00am, 10:00am classesFriday December 25: CLOSED Thursday December 31: we have added a 3:30pm class and the 5:30pm class will be the LAST of the dayFriday January 1: 9:00am, 10:00am, … Read more

Holiday ScheduleThursday: 8:00am, 9:00am, 10:00amFriday: NO 5:30am, 6:30am, and 7:30am Cubby Clean Out!!Please have your cubby cleaned out by Monday November 30. Workout of the Day Dubba Trubba Every 6 minutes for 4 Rounds 400 M Run 16 Double DB/KB Front Rack Squats20 Double DB/KB Swings 16 Double DB/KB Front Rack Lunges Athletes: Choose a … Read more