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Friday!!

Time to blasts off into the weekend with some fun movements! 3 Rounds: 100ft. Sled Push (135/95) 30 Walking Lunges 20 DB. Snatches (30/20) 15 T2B

Thursday!!

Lets hit some cardio today with this workout and come and find out what the odd object is for today’s workout!! For Time: 1,000m Row 40 Burpees 200m Odd Object Carry (20/16)

Wednesday!!

There’s nothing else like an old fashion partner workout to get through the week. Bring one of your favorite buddies and get after this mini partner sprint. Partner Mash!! 30 Power Cleans (95/75) 800m Partner Run 30 GHD Sit-Ups 800m Partner Run 60 Double-Unders

Tuesday!!

Today we are tackling a simple, but spicy workout. Lets make sure to get the most out of every pull from the rower. A good challenging score for today’s workout is to make it to seven rounds. 12 Min. AMRAP: 350m Row 12 Pull-Ups 24 Squats

Monday!!

Lets get to moving with this simple workout! 4 Rounds: 10 Bar Over Burpees 10 Power Snatches (75/55) 5 OHS (75/55)

Friday!!

Today we are finishing up the week with a cardio blaster!! Additionally, today is Alvin’s and Kelli’s last day with us as they are moving to North Carolina. Make sure to come on in to say your last goodbyes to our very good friends and gym buddies before their move!   15 Min. E3MOM [5…

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Thursday!!

Lets knock things down just a hair today with this mellow three round metcon. We are going to be able to even get a little bit of a chest pump with some bench press!   3 Rounds: 5 Box Jumps (24″/20″) 10 Bench Press (95/55) 15 Sit-Ups 100m Farmers Carry (35/26)

Wednesday!!

And the chippers keep on COMING!!! Today is probably my favorite workout of this week. We are going to conquer the mid-week blue with some fun in the sun. I highly recommend bringing some running shoes and some sunglasses for today’s workout. There is a lot of running and the sun seems like it going…

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Tuesday!!

Today’s workout is a pretty sweet chipper!!! We are mixing in a big set of hand stand push ups today, so if you have fairly tight shoulders I recommend you stop on in about 15-10 minutes earlier than normal to stretch and warm up your shoulders to a better range of motion.   21-15-9: HSPU…

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Monday!!

This week we are upping the strength a bit. During our normal snatch portion of strength today we will also be incorporating snatch pulls. If you can’t recall what they look like check the video out that include in Sugar WOD under prepare!! Today’s metcon is all about speed and technique. If you are still…

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