8 am EnduranceIts a row, run, bike kind of dayWith a partner, switch as needed 15 Minutes Bike for cals15 Minutes row for cals15 Minutes of 200m run, every 200 counts as a rep. *200s might start out as sprint.. but its going to be tough to hold sprint pace. 9am and 10amThese Saturday workouts...Read More
NO EARLY CLASSES. First class is 9amOther classes are 10am, 4pm,5pm, 6pm. NO 7pmOpen gym between class hours. come in anytime and do this wod. Remember Monday starts retest week for this last phase. We aren’t throwing any heavy weights around for a day or two. Workout out of the day is a hero wod...Read More
Normal class times at 5am, 6am, 9am and 10am Open gym from 7am to 9am, and 11am until 5pmWe are closing right at 5pm so have your workout done by that time. Coach will be here from 11 to 5pm to help you out Retest week from this phase starts on Monday! Rest upA long...Read More
Warm up- Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock startsOn a 21 Minute Running Clock:From 0:00 – 7:00 Find a 5RM Front SquatFrom...Read More
All conditioning today! Warm up AMRAP 6 Minutes25 Single Unders10 Hang Power cleans + Strict Press (empty bar or very light weight5 Strict Pull Ups or Ring Rows:30 Deadhang from Pull up BarFor Time100 Double Unders15 HSPU15 Hang Power Cleans15 HSPU100 Double Unders12 HSPU12 Hang Power Cleans12 HSPU100 Double Unders9 HSPU9 Hang Power Cleans9 HSPU...Read More
