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Posts Tagged:sports specific


We are off to good start. We gotta keep this momentum going. For today’s workout the front squat is off the floor! It’s going to be a fun one.   4 Rounds: 20 Cal. Row 20 HR Push-Ups 10 Front Squats (155/85)


We are getting after them legs today!!!   For Time: 6-7-8-9-10 Deadlift (225/145) 20-18-16-14-12 Box Jumps (24″/20″)


Lets start week by kicking some butt. This is going to force you to really grind and keep on moving. The total score at the end is the amount of rounds completed!!!   “Grinder” 4 Rounds: 4 Min. AMRAP: 20 Double-Unders 30 Sit-Ups *1 Min. Rest*


Time to finish up the week!! Today we will be having a special chipper for Jose’s 28th Birthday. There is a surprise at the end of this one. ┬áDon’t miss out on this one. 18-15-12-9-6-3: Burpees Power Snatch (65/45)


We are working on perfecting our body weight movements with this four rounds. If you are kipping make sure to allow your body to make contact at the bottom of the HSPU. Ones your lower back makes contact spring on up!!   5 Rounds: 10 HSPU 20 GHD Sit-Ups 30 Squats *17 Min. Time CAP!!


Lets get a little saucy and get after this EMOM.   12 Min. EMOM [132 Reps]: Station 1: 10 Box Jumps (30″/24″) Station 2: 12 KB. Swings (64/35)


I hope all of you are able to walk still. Yesterday’s workout sure was a fun one! We will take things down a notch today and do this nice workout.   For Time: 800m Row 100 Double-Unders


Happy Labor Day!!! I hope all of you are enjoying this three day weekend. We will have one very fun partner work out today at 8:30 AM!! All other classes will be back to normal on Tuesday!! So come on down before all of you hardworking people enjoy your last day off and bring a…

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We are capping this week off with a bugger of a workout!! Today is Alcy’s 64th birthday, so you can give her a special thanks for this little beast of a workout!!   12 Min. E2MOM (6RDS): Station 1: 300m Run Station 2: 10 Pull Ups 20 HR Push Ups

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