We are still working on getting the physical location back open. You can try this one at home if you have a machine or do this as a running workout. Sorry about not getting workouts up the past few days. We will start posting those again. Follow the private facebook group for info about outdoor and park workouts.

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Gym is closed. here is an at home workout. let me know if you want to borrow equipment.
Warm up
3 Rounds
Run 200
10 air squats
10 push ups

If you have weights at home do
5 sets of 3 back squats at heavy weight.

Wod
800m Run
Then 5 rounds of
15 sits ups
10 lighter weight lunges/ single 50/30 pound dumbell or empty bar in the front rack
Then run 800

The gym will be closed. Here is an at home workouts. If you are following along don’t forget to get your bench press in this week. 5 sets of 5 at 70 percent

Warm up
3 rounds
10 walking lunges
10 push ups
run 200

Strength- if you weights do either your bench if you haven’t or backsquats. 5 sets of 5 at 70 percent
If you have only dumbbells do and 8 minute alternating emom
even minutes 15 squats with a single db
odd minutes single arm floor presses 8 each side, or 10-15 push ups

Workouts
4 rounds
400 meter run (if 400 takes you longer than 2 minutes just do 1 minute out and 1 minutes back of running) or 400m machine
20 bent over rows with single db (10 each arm) or 10 bent over rows with a barbell
20 weighted or unweighted lunges (lighter weight. single db or light barbell)

Gym is still closed- these are at home workouts. If you want to borrow equipment let me know

Warm up
4 Minutes of Machine or running then
2 rounds
10 DB or barbell snatches
10 Db or barbell clean and jerks

For this workout you will need a dumbbell or a barbell and some running shoes or a machine.

Run or Machines 800m
60 Alt Db snatches (or 30 barbell snatches)
Run or machine 800m
60 single db clean and jerk-30 each arm- (or 30 barbell clean and jerks)
run or machine 800

Rest 5 minutes then
21-15-9
sit ups
burpees

At home workouts only for now. We will keep some weekend park workouts going and get a few workouts going on the outside of the gym shortly.

Warm up
3 Rounds
5 inch worms with push up
10 perfect air squats (do you have perfect squat, post it to the group page)
5 Push press (5 each arm if you have single DB, 5 total if you 2 dbs or a barbell)

Strength
Strict press
Reps and sets will depend on equipment you have at home.
If you have a barbell go 5 sets of 6 at a moderately heavy weight, where 5 and 6 reps are tough, but doable. If you have heavy enough DBS do the same. If you have a light dbs or not a lot of weight do 5 sets of 10 reps.
If you have no weights get inverted and do handstand push ups or if thats not in the cards do pike hspu off a box

Wod-
5 rounds for time – all with the same weight on the bar, this is just like the workout DT
10 deadlifts (barbell or double db or even a single db or kb will work)
8 Hang power clean
6 shoulder to overhead
Rest 1 minute
This workout will go pretty quick with lighter weight. add a round or two if needed.

*if you have only a single db do 8 on one side, 8 on the other side- same with shoulder to overhead.