Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st. Reminder- Some of...Read More
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st. Reminder- Some of...Read More
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st. Reminder- Some of...Read More
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st. Reminder- Some of...Read More
Monday December 18th- Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st....Read More
Sunday Funday Teams of 2. It’s going to be 80 all week, low in the 60s, perfect weather for fitness! Team of 2- going to be some strategy today….. Wod 1- 6 Minutes (Switch places at the 3 minute mark) -One Partner rows for cals -One partner does burpees (communicate, be sure to tell where...Read More
8am Endurance 400’s with a friend.. running 400’s with friends is so much easier. 8×400 or 10×400 Run these on the post office road Run 400 Rest 2:00. Dont run your first 2 or 3 too fast, even pace the whole time 9am Mobility 10am chipper wod Individual chipper- Complete in any order 4 sled...Read More
Warm up- 3 rounds, 15 situps 15 squats 30 second plank hold 10 empty bar power snatches Strength 10 Minutes emom 3 power snatches.. from the ground, work up, Wod- 4 Rounds Run 400M 10 Hand Stand Push Ups (sub strict dumbbell presses 10 Toes to Bar 10 Power Snatches 115/75 2 rope climbs.Read More
Warm up Row 750 40 Airsquats Grab an empty bar 10 squats with an empty bar. sit in the bottom position for 5 seconds core tight, back tight, no slouching, coaches are going to fix your bottom positions. Strength Back Squats 8,8,6,6,4,4+ work from 70 percent to about 85… last set is as many reps...Read More
Warm up THUNDERSTRUCK Strength Bench Press Sets of 10, 10,10,10,10 Wod—- lets go long and light 25 minutes 60 cal bike buy in -Then Amrap of- 10 Kb swings 55/35 15 Burpees 20 Rower Cals (use whatever rower in open if there are more people than rowers.. this is not a crisis situation.. you wont...Read More
