Warm Up- (From end to end of the gym) rounds Walking lunge across the gym stop and do 10 airsquats high knees back to the other end 10 burpees Repeat 4 times. 40 burpees in a warm up.. are you crazy… yes Strength- Back Squats- Sets of 10… 10,10,10,10 Wod 18 Minutes (this is going...Read More
8 am endurance class Today is about calorie burn Wod 1-Teams of 2 20 minutes One partner bikes One partner runs 600 (end of the side walk) Score is calories on the bike Wod 2- 6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees...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
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
