Workouts

WE MADE IT! From the bottom of our hearts, thank you for sticking with us through this crazy and unprecedented time. We could not have survived this closure without you all. Because of each and every one of you, we can open our doors and get back to the gym we love! Please read below … Read more

Juneteenth Juneteenth is Freedom Day! June 19 1865 is memorialized as the end of slavery in the United States because it is the day the last of enslaved people in Galveston Texas were freed (two and half years after the Emancipation Proclamation). This workout was created by Black Power Cleans LC. 65 sec moment of silencethen6 rounds … Read more

Strength 10-15 Push ups 10 Overhead Tricep Extensions :20 Hollow Hold 5 Rounds Hustle Hard Re-test from April 17 Every 3 minutes for 15 minute 400 M Run Max Burpees

Strength 10 Bentover DB Row (each arm) 10 Curls (each arm, or hold one heavy DB with two hands) 20 Opposite hand opposite foot v ups 4 Rounds  Raise Two 10 Walking Lunges 10 KB Swings (or Power Cleans) add 2 reps to each movement every round 10 min AMRAP 

Stopwatch Min 1: 200 M Run Min 2: 20 Russian KB Swings 70/53Min 3: 60 Doubles Min 4: 20 DB Deadlifts Min 5: Max DB Push Press Min 6: Rest 5 Rounds

“Up and Down” 50 Jump Squats 40 Alt DB Snatch 30 Burpees 20 Sit ups 10 Clusters (10 per arm) 20 Sit ups 30 Burpees40 Alt DB Snatch 50 Jump Squats  CORE EMOM for 8 minutes 20 Russian Twist :15 Tuck Hold Max Toes Touches  For toe touches lay flat on your back.  Legs straight up, heels facing the sky.  While keep your legs straight sit up and reach for your toes.  … Read more

Don’t forget we will only hold Capacity if there is 0% chance of rain and you must still reserve your spot in Zen Planner. You will meet outside the gym! Capacity 200m sprint (95% of max effort/~:30)200m recovery pace (~2:00)400m sprint (95% of max effort/~:70100m recovery pace (~1:00)Rest 2 minutes 5 Rounds 

Chippee 100 Doubles80 Air Squats60 DB Hang Snatch 40 Overhead (Goblet) Lunges20 Single Arm Devil’s Press2 Rounds  25min CAP

Flying Press 12 Reverse Burpees20 Strict Press 14 Reverse Burpee20 Strict Press 16 Reverse Burpee20 Strict Press 18 Reverse Burpee20 Strict Press 20 Reverse Burpee20 Strict Press  Rest 2 minutes  12 V up20 Push Press 14 V up20 Push Press 16 V up20 Push Press 18 V up20 Push Press 20 V up20 Push Press

We have park classes today and from now on, on Thursdays! We will be zooming during the 6:30am, 12:00pm, and 5:30pm. Cleaning Up 400 M Run 20 Power Clean 400 M Run 15 Hang Squat Clean  400 M Run 10 Squat Clean  3 Rounds