1) 3 Rounds not for time
5 Tall Box Jumps
5 Broad Jumps
1 min practicing Butterfly Pull
Ups
10 Shoulder Taps on the wall
2) With a Partner
40 min AMRAP
Buy in with 1 x 200m Sled Pull
Row 400m
Run 400m
5 V ups
Read more »
1) Front Squats
3x3 ascending
2) Step Ups
3x3 Each Leg
3) 4 min AMRAP
5 Ring Dips
5 Toes to Bar
5 KB Thrusters Right Arm (23/16)
5 KB Thrusters Left Arm (23/16)
20 Double Unders
rest 2 min
8 min AMRAP
5 Ring Dips
5 Toes to Bar
5 KB Thrusters Right Arm Read more »
New Years Schedule:
New Years Eve: Regular Class Schedule
New Years Day: Closed
Friday, Jan. 2nd Open Gym 8am- 6:30pm; Scheduled classes at Noon, 4:30pm & 5:30pm
Invite your family and friends to start their New Year off right with 2 weeks Free of our Beginners Program! Click here for details!
Our Next Ladies Only Get Read more »
1) Shoulder Press
3x5
Ascending
2) With a partner complete
24 - 18 - 12 - 6
Power clean (135/95lb)
Hand stand push ups
Sub X2 push ups for hspu." Read more »
1) Back Squats
3x3 Ascending
2) Step Ups
3x3 Each Leg
3) 2 Rounds not for time
5 Tall Box Jumps
5 handstand Push ups
5 broad jumps
20-40 sec practicing Butterfly Pull
Ups
5 Candlestick Rolls to Pistol/deck
squat
4) 4 Rounds For time:
500 M Row
10 Toes to Bar
15 Kettlebell swings Read more »
12 Day of Christmas…
Do this to the tune of the
carol.
First round do 1 snatch,
2nd round do 2 muscle ups
+ 1 snatch.
3rd round do 3 cleans + 2
MU + 1 Snatch
ETC...
12 rounds total.
Scaled
(Choose 10, 20 or 40 min time
cap. Adjust weight, bands,
height as Read more »