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Tuesday!!!

Some more fun to fight off the heat. An awesome goal for this workout is to hit the hang power cleans and front squats all unbroken. So, do all twelve reps of the hang power cleans into all twelve reps of the front squats. If you are up for the challenge give it a shot!…

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Monday!!!

We are getting after a SPICY ONE TODAY!!! Hopefully the heat doesn’t get us too bad. Make sure to bring water!!! 20 Min. EMOM: 1: 12 Burpees 2: 12 Box Jumps (24″/20″) 3: 12 C2B 4: 15 GHD Sit-Ups

Friday!!!

Things are finally getting SPICY! This one should a grind. Lets work on our strict HSPU.   For Time: 20 Strict HSPU 15 Russian KBS (71/35) 15 Box Jump Overs (24″/20″) 20 DB. Hang Power Cleans (45/25)

Thursday!!!

Today we will have all normally scheduled classes, other than 5 AM class. It will be back tomorrow. Let’s get our cardio on with this one! 15 Min. AMRAP: 500m Row 400m Run 200 Singles

Wednesday!!!

WE ONLY HAVE ONE CLASS AT 8 AM TODAY!!!! We will be tackling this sweet beast before tonight’s fireworks.   “Independence!!” 7 Rounds: 4 Deadlifts (225/175) 17 Burpees Then… 76 Cal. Row

Tuesday!!!

We have another fast one! Don’t forget we will have only one group class tomorrow! Make sure to make it! 2 Rounds: 300m Run 10 T2B 300m Run 10 Pull-Ups 50 DU’s

Monday!!!

THIS IS A SPRINT!!! Let’s see if anyone can get a sub 2 minute time! This week scheulde will be as follows: Monday, Tuesday, Friday Saturday will be normal hours, Wednesday we will have one big group class at 8 AM and Thursday we will have normal classes other than 5 AM!!!   For Time:…

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Friday!!!

This is going to be a fast one. Make sure to keep a strong pace that definitely challenges you, but doesn’t let you loose technique. Especially on the row and the run! We have a new distance to run to!   For Time: 50 Cal. Row 50 Russian Twists (30/14) 600m Run

Thursday!!!!

We are knocking things down a bit today and working on getting a nice sweat going!   9 Min. EMOM: 1: 1 Min. Hollow Hold 2: 12 Bench Press (95/65) 3: 12 Burpees

Wednesday!!!

Humpday is here again and we are getting a rump-pump today. All the weightlifting movements are full range of motion; they have a squat!! Let’s get it!   For Time: 12 Snatches (95/55) 400m Run 12 Hang Cleans (95/55) 400m┬áRun

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