7/21-7/29 Monday – Sunday

Website is down, I cannot post workouts. Will post on the board. Thanks, Robbie

7/14-7/20 Monday – Sunday

7/14 Monday: 10 minutes to find your 3 Rep Max Tap & Go Cleans *The Catch- Before each attempt you must perform 20 ‪#‎DoubleUnders‬ WOD: 3 Rounds (15min Time Cap) 5 Cleans (95/135) 10 Front Squats (95/135) 20 Pull Ups 7/15 Tuesday: 5 Rounds Row 400 Meters Plank same time it took you to Row 7/16 Wednesday: […]

7/7-7/13 Monday – Sunday

7/7 Monday: Strength: Shoulder Press: 3-3-3-3-3 “Nancy” 5 Rounds Run 40o Meters 15 OH Squats 95/65 7/8 Tuesday: “Rowing Helen” 3 Rounds 400 Meter Row 21 KB Swings 12 Pullups (use Machine) 7/9 Wednesday: Strength: Back Squat: 3-3-3-3-3 21-15-9 Power cleans 135/95 Burpees 7/10 Thursday: Deadlift: 5-5-5 10 Min AMRAP 20  Wall balls  20/14 15 Hand […]

6/30-7/6 Monday – Sunday

Monday 6/30: Strength: Back Squat: 5-5-5 20′ AMRAP 10 Push Press 115/80 10 KB Swings (AHAP) 10 Box Jump 24/20″ Tuesday 7/1: 3 Rounds: 50 Double Unders 40 Med Ball Cleans 30 Burpees 20 TTB 10 Broad Jump Burpees (Modify numbers as needed) Wednesday 7/2: Strength: Deadlift 5-5-5 10 Rounds 10 Thrusters 95/65 10 Ring […]

6/23-6/29 Monday – Sunday

6/23 Monday: Strength: OH Squat 2-2-2-2-2 5 Rounds Hang Snatch x1  + 4 OH walking lunges  for 1 length of BBall Court 7 Bumper Plate Burpees 35/25 Run Up and Down BBall Court Cash Out: Farmers Walk (AHAP) x 3 6/24 Tuesday: Row 100 Meter + Rest = amount of time Row 800 Meter + […]

6/16-6/22 Monday – Sunday

6/16 Monday: Strength: Deadlift: 5-5-5 WOD:     3 Rounds 10 Front Squats (185/125lb) 20 Pull-Ups 250 Meter Run 6/17 Tuesday: 2 Min. AMRAP x 6 20 Double Unders 250 Mtr Row KB Swing for remainder of time Rest between Rounds 6/18 Wednesday: Strength: Clean & Jerk 1.1.1 (rest 7-10 Sec. between ea rep) x 4 WOD: 40 Kcal Row 40 […]

6/9-6/15 Monday – Sunday

6/9 Monday: “Hotshots 19” Six rounds for time of: 30 Air Squats 135/95 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters We will modify as needed! 6/10 Tuesday: 6/11 Wednesday: Back Squat: 5-5-5 10,9,8…1 3 x Double Unders KB Swings (AHAP) Cash Out: Row 1000 Meters for Time 6/12 Thursday: Strength: Deadlift […]

6/2 – 6/8 Monday – Sunday

6/2 Monday: 10am class has to be outside today as they are using the gym for an event.  Pls go through side door where bars are and we’ll meet out by the pool area for warm up. Strength: Deadlift 2-2-2-2-2 “5 Rounds” 400 Meter Run or Row 30 Med Ball Cleans (or FS) 30 Sit […]

5/26 -6/1 Monday – Sunday

5/26 Monday Memorial Day: Class will be at 9am …NOT 10am & No evening class Partner Workout :30 Sec. “Work” + ” 30 sec. “Rest” x 5 Min ea Station (rest between stations) Wall Balls 20/15 Front Rack Lunges 85/65 Pull Ups Kettle Bell Swings (AHAP) Double Unders SDHP 75/55 5/27 Tuesday: 100-75-50-25 Situps flutter […]

5/19 -5/25 Monday- Sunday

Wow, what a crazy week with the heat and fires.  A huge thank you to all the fire fighters, military and first responders who worked so hard to put these fires out.  A special thanks to Cameron, Nick and Tyler who were out there on the front lines and their families! 5/19 Monday Strength: Push […]

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