Warm up-Starts at 5 after, if you are here early please row, bike, or roll out on a foam roller3 RoundsRun 20010 Strict presses with an empty bar20 wall balls with a partner…doesnt have to be the same partner every time, 20 walking lungesStrength5 sets of 5 strict press. work up to your heaviest 5After...Read More
Warm up-6 minute bike. Teams of 2. switch every minute… want to race your friends. Go for it.:07 after Start “Bring Sally Up” with Overhead squats with a pvc pipe, perfect ohs… feeling strong.. try it with an empty bar, but have your pvc pipe close byStrength1-1-1-1-1-1+ You are building to a 1 rep max...Read More
Sunday Funday, Teams of 2!Scale this one appropriately! 2 Rounds for time of: 100 Double-unders 50 Hang Power Cleans, 95/65 100 Double-unders 50 Push Press, 95/65 100 Double-unders 50 Burpees 2 Rounds for time of: 50 Kb Swings 50 Push ups 2 Rounds for time: 80 Calories, Rowing 60 wall balls *Rest 5 minutes between...Read More
8am- EnduranceRun club! Pick a 3,3.5,4,4.5, or 5 mile run.. at least a half mile longer than last week. 9am Mobility10am Option 1. if you dareTHE IRON MILEWalk one mile with a loaded barbell on your back. We will help you pick the weight. Rx is technically bodyweight but if this is your first time...Read More
Warm up5 Minute of bike.Lets warm up those hamstrings! Roll out your lower back on a foam roller for 2 minutesThen3 roundsrun 200 15 good mornings with an empty bar Quickly review deadlift Put 10 pound plates on your bar. we will review deadlift set up as a class, (chest up, pinch shoulders together, eyes...Read More
Y’all going to learn today! Learn to overhead squat and snatchRow 500 Meteres to get a little warm. Then together as a class2 minutes of ankle mobility together (sit in a full squat and rest the bar on the top of your legs)2 minutes (each wrist) of wrist mobility (bent wrist against floor)then Going through...Read More
Warm up8 Minute EmomEven minutes 30 seconds bikeOdd Minutes 5 Air squats AND 5 burpeesGrab a bar- 2 sets of 10 empty bar front squats with a one second hold at the bottom. Strength- 5 sets of 3 front squats. This should be heavier than the sets of 5 you did last week. USE THE...Read More
New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes New Year’s Day-Closed Let’s honor a hero on this last day of the year. Be thankful for all that we have. Be thankful that you have the ability to participate in this great world of...Read More
For time as a 2-person team: (You can also so this as a row)Run a 10k Tag out with your partner every 800m until each person has run a 5k.. (going to round down, thats six 800’s each)Then immediately after you finish you have 10 minutes for both partners to establish a 1 rep max...Read More
