Workouts

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 Strength Snatch with a pause above the knee 50-60% 3/3/3/3/3/3 **Focus is to be over the bar when you pause above your knee Rolex 2:00 Max DB Hang … Read more

We are moving the gym cubbies to optimize space! Please have your cubby cleaned out by Monday November 30th! Capacity Class 150 Wall Balls (Karen)EMOM 5 Burpees Rest 3 Minutes 2k RowE2MOM :30 Low Plank

We are moving the gym cubbies to optimize space! Please have your cubby cleaned out by Monday November 30th! Workout of the Day Partner Workout Switch Partners Every 2:00 2:00 AMRAPs for 24 minutes 12/9 Cal Row 10 Box Jumps Max Hang Power Cleans Fitness: 95/65Performance: 155/105 DRIVE 10/8 Cal Row 6 Double DB Thruster … Read more

We are moving the gym cubbies to optimize space! Please have your cubby cleaned out by Monday November 30th! Workout of the Day Skill Spend 10 minutes working on HSPU Workout 1,000 M Bike 24 Double DB Front Rack Lung 12 Handstand Push ups 3 Rounds Fitness: 35/20 (Seated Shoulder Press) Performance: 50/35 DRIVE Strength … Read more

Coach Laura is back with her 10/10/10 program starting Tuesday December 1. This class will be every Tuesday and Thursday at 7:30am for 6 weeks and it is completely free to our members!! Over the course of the 6 weeks, Laura will focus on end range mobility. Every session you are working and challenging mobility, … Read more

Workout of the Day “Run and Gun Version 2” 10 Deadlifts 800 M Run15 Deadlifts 600 M Run20 Deadlifts400 M Run25 Deadlifts200 M Run -For Time- Fitness: 185/125Performance: 225/155 DRIVE Workout 10 Push ups 10 Bentover Rows (two dbs) 10 KB Swings 12…12…1214…14…14 Climb the ladder for 12 min Core Work :30 Side Plank :30 … Read more

Workout of the Day Strength Test 2 min AMRAP Max Pull ups or Chest to Bar Pull ups **We will take the next 8 weeks to improve our pull ups Workout 6 Power Cleans 18 Single Arm DB Push Press (9 per side) Rest 1:00 5 Rounds Fitness: 10 Power Cleans (95/65) (35/20)Performance: 185/125  (50/35) … Read more

Workout of the Day 1,000 Row 80 Doubles60 Goblet Squats 40 Sit ups  2 Rounds 24 min Cap Fitness: 800 M Row (35/26) Performance: 1,000 M Row (53/35) DRIVE 80 Doubles40 Goblet Squats 20 Sit ups  3 Rounds

Workout of the Day Strength Take 15 minutes to Find a 1 RM Snatch **Athletes please read the notes below Workout 15-12-9-6-3 Power Snatch Burpee Fitness: 75/55Performance: 115/75 14 min Cap  Athletes Notes: We will take the next Eight Weeks to improve our Snatch. Choose from one of the variations below: Squat Snatch (comfortable with … Read more

Workout of the Day 400 M Run 12 Toes to Bar 16 DB Hang Snatch  Rest 1:00 5 Rounds Fitness: 35/20Performance: 50/35 DRIVE 200 M Run 20 Prisoner Squats 15 Double DB Hang Clean and Press 10 Double DB Burpees 22 min AMRAP