Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Saturday 141129


Strength:

Front Squat

1RM

Met Con:

3 Rounds

Teams of 2 complete

10 Squat Snatch 135/95#

50 Wall Balls 20/14#

10 Muscle Ups

* 1 athlete works at a time while the other is resting

Thursday 141127


Happy Thanksgiving!!!

Thanksgiving

Friday 141128


Strength:

Front Squat

5x3

Skill:

10 min EMOM

Even- 5 Strict T2B

Odd- 30sec Hollow Rock

Met Con:

For Time

250m Row

25 Double Unders

500m Row

50 Double Unders

750m Row

75 Double Unders

ashley burpee

Wednesday 141126


Strength:

3 Position hold hang squat clean

8 x 1, ascending

- the 3 positions are: low hang (shins), hang (knees), high hang (pockets)

-hold at each position for a 3 count

Met Con:

16 min AMRAP

2, 4, 6, 8, 10, 12...

Turkish get ups, 53/35 lbs.

Box Jumps, 30/24"

girls rowers

Tuesday 141125


Strength:

Front Squat

5x5

Met Con:

4 Rounds

5 Thrusters 135/95#

10 Burpees

15 Chest to Bar Pullups

 Joe Deadlift Prep

 

 

 

Monday 141124


Strength:

Strict press

3 x 3, across

Push press

3 x 5, across

Push jerk

3 x 7, across

Met Con:

Buy in- 100 DUS

3 Rounds:

20 KB swings, 53/35 lbs.

20 Pistols

burpees

Sunday 141123


Rest Day

kbs

Saturday 141122


Strength:

8 Rounds

2 Snatch high pulls + 1 Squat snatch

Met Con:

For Time-

Row 60 kcal

30 OTB Burpees

30 Snatches, 95/65 lbs.

ashleykbs

Friday 141121


Strength:

Back squat

5 x 3

Met Con:

18 min AMRAP

10 C&J, 155/105 lbs.

20 C2B Pull ups

30 Wall balls, 20/14 lbs.

chris oh squat

Thursday 141120


ALL CLASSES CANCELLED TODAY.  THEY ARE EXPECTED TO RESUME AT THEIR USUAL TIMES TOMORROW.

Wednesday 141119


MORNING CLASSES CANCELLED. Check back for an update this afternoon.

Tuesday 141118


CLASSES CANCELLED TODAY. See you tomorrow!!!

Strength:

Back Squat

5 x 5

Met Con:

5 Rounds

Row 500m

20 Burpees

20 Box jumps, 24/20"

deadlift