Friday 12.29.17
Essentials: A. 5 Sets Tempo Front Squat x 3 reps Tempo 77×1 On the 2min B. 27min AMRAP Row x 20 cal Farmers walk x 200ft Burpee x 20 reps Waiters Carry x 100ft per arm Step Back Lunge x 20 reps Fitness: A. 5 Sets Power Clean + Push Jerk x 1.1.1 reps 50% […]
Thursday 12.28.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. 3 Rounds Not For Time: Advanced Rehab Movement 1 x 10 reps Single Leg Ring Plank x 30 sec per side Advanced Rehab Movement 2 x […]
Wednesday 12.27.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. 12min Find a 1 RM Shoulder to Overhead B. 12-9-6-3-6-9-12 For Time: Kettlebell Swing V-Up Fitness: A. 12min Find a 1 RM Shoulder to Overhead B. […]
Tuesday 12.26.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. Teams of 4 5 Rounds for total reps Wall Balls x 1min (done in a pair) Burpee x 1min (done in a pair) *Every min each […]
Monday 12.25.17
MERRY CHRISTMAS Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am
Saturday 12.23.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. 5 sets Broad Jump +Vertical Jump x 5 complexes On the 2min Marks B. Yearly Bench Mark Cindy 20min AMRAP Pull Up x 5 reps Push […]
Friday 12.22.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. 18min Box Squat to Parallel Build to a heavy Single -then- With 20-30lbs less than your heavy single perform 3 Sets Box Squat x 3 reps […]
Thursday 12.21.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. 3 Sets Row x 90 sec @ 800/600 cal per hour Alternating Arm Dumbbell Power clean x 90 sec Bike x 90sec @ 55/45 rpm Tall […]
Wednesday 12.20.17
Holiday Hours Monday, Dec. 25 – Closed Tuesday, Dec. 26 – One class time at 9 am Monday, Jan. 1 – One class time at 9 am Essentials: A. 7 Sets 10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Single Arm Kettlebell Overhead carry Per Arm *Go heavier than the prior time* On […]
New Year Nutrition Challenge 2018
When: Monday, Jan. 8 through Friday, March 30 Schedule: Saturday, Jan. 6 – Nutrition Challenge meeting with Fresh N Fit Cuisine^, Tanita scale with Holly Monday, Jan. 8 – 12-week Nutrition Challenge starts, Tanita scale with Holly Wednesday, Jan. 10 – Nutrition challenge WOD Saturday, Jan. 13 – check-in (best food prep picture superlative, winner […]