10:00 minutes, For Quality10/10 Line Hops (Forward and Back / Lateral)10 Bend and Bows6/6 Single Arm Upright Rows6/6 Single Arm Strict Press4 No Jump Burpees:30/:30 second Samson StretchSpecific Workout PrimerBuild to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders16 Double Unders or Single Unders4 Alternating Single Arm Devils Press24 Double...Read More
Warm-Up8:00 minutes: For Quality9/7 Calorie Machine of Choice8 Bootstrap Squats:10 second Chin Over Bar Hold:30/:30 Side Plank“Dustbringer”Every 2:00 x 20 Sets (5 @ Each Station)Station 1: 10 Ring Rows + 200m Run + 10 Air SquatsStation 2: 16/12 Calorie Echo Bike + 16 Renegade RowsStation 3: 16/13 Calorie Row + 100ft (30m) Farmers CarryStation 4:...Read More
HAPPY NEW YEAR! We will open for the 9am class today! No 5am or 6am class. evening classes at 4,5,6pm. Start the year right! Warm-Up2-3 Sets, For Quality1:00 Cardio Choice20 Bear Plank Shoulder Taps (Heels on Wall)5 Hollow to Arch Rolls10 Walking Lunges10 Alternating Cossack Squats:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang“Stoneward”For Time4...Read More
ALL REGULAR HOURS TODAY! Closed tomorrow at 5am and 6am. First class at 9am. General Warm-Up3 Sets, For Quality1:00 Echo Bike1 Wall Walk + 10 second Nose to Wall Hold5 No Jump Burpees10 Alternating Box Step-Ups5 Dumbbell Power Cleans @ Warm-Up Load—Barbell Primer:2 Sets3 Hang Muscle Clean3 Tall Power Clean3 Hang Power Clean Add Loads...Read More
Warm-Up2:00 Cardio Choice—8:00 minutes: For Quality5 Up Downs (No Push-Up, No Jump Burpee)10 Behind the Neck Elbow Punch Throughs10 Barbell Good Mornings:30 seconds Jump Rope Practice10 Scapular Pull-Ups3-5 Strict Pull-Ups or Jumping Pull-Ups–Then Build towards working weights on the barbellStrengthBack SquatEvery 2:30 x 4 SetsSet 1: 10 @ 60%Set 2: 10 @ 65%Set 3: 8...Read More
Beach Brawl PracticeNo Drop in fees todayWod 113 Minute amrap18 Cal row18 wall balls18 Toes to bar18 cal row 18 wall balls 18 bar muscle upsWod 20 to 10 minutes 14 synchro hang db snatches8 40 foot dball carries14 dballs over yoke10-13 minutesmax cal skiwod 36 minutes to establish 1 rep maxof 1 clean2 hang...Read More
8am40 MinutesTeams of 4BIkeRow SkiRun 400mSwitch when the runner comes back9am- Warm up3 Rounds200m Run6 shoulder to oh4 Burpee Box Jump Overs or step oversPARTNERS- if no partner do half the reps expect run the full 4005 Rounds for Time, with a Partner400m Run TOGETHER30 Shoulder to Overhead20 Burpee Box Jump OversBarbell: 135/95lb, (61/43kg)Box Height:...Read More
Warm-Up2:00 Cardio Choice—2 Rounds, For Quality10 Alternating Scorpion Stretch:15/:15 second Crossbody Lat Stretch:15/:15 Samson Lunge Stretch6/6 Dumbbell Hang Snatch8 Scapular Pull-Ups8 Ring Rows—3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)3 Snatch High Pull3 Muscle Snatch3 Overhead Squat3 Squat Snatch–Then Load to Working WeightsStrength / WeightliftingSquat SnatchEvery 2:00 x 5 Sets@ 70%+3...Read More
NO 5am, 6amFIRST CLASS AT 9amWarm-Up3 Sets, For Quality1:00 Cardio Choice5/5 Pendulum Lunges15 Banded Pull Aparts1 Wall Walk + 20 second Nose to Wall Handstand Hold:30 second Bottom of Squat Hold Block and RotateBench Press + LungeFor Load:Every 2:30 x 5 Sets50ft Dual Dumbbell Front Rack Walking Lunge, For Load6 Bench Press @ 70-75%% is...Read More
Merry Christmas! No classes today or 5a,6a tomorrow. See you at 9am on the 26th. We will be open next week on New Years Eve for all classes. New Years Day TBA.Read More
