In Gym Metcon 1: AMRAP 9 minutes40 Calories of Choice30 T2B20 Power Cleans 135/9510 MU (C2B / Pull-up / Ring Row) Rest Metcon 2:  AMRAP 9 minutes40 Calories of Choice30 Medball Cleans 20/1420 HSPU10 V-ups At Home Warm up: Running DrillsHigh Knees, Butt Kicks, Toe Walk, Heal Walk, Grapevines, etc Mobility 2:00 Couch Stretch each...

In Gym Metcon: 10*-9-8*-7-6*-5-4*-3-2*-1DB Snatch 40/30 (L+R=1)Candlestick Jumps to Plate 45/25DB Renegade Rows 40/30 (L+R=1)Mountain Climbers to Plate 45/25 (L+R=1)DB Floor Press 40/30*Plate Push 45/25 At Home Warm up: 5 Minutes5 Step-ups5 Mountain Climbers5 Dive Bomber Push-ups Mobility 2 Rounds10 Scapula Push-ups10 Cat / Cow:30 in seal stretch Metcon: “Marguerita”50 Rounds for time1 Burpee1Push-up1...

In Gym Strength: 3 Rounds:30 Strict Press:90 Rest/add weight:30 Push Press:90 Rest/Add Weight:30 Push Jerks:90 Rest/Drop Weight*weight should be something you can do :30 of unbroken Metcon: CFG Open 14.5For Time:21-18-15-12-9-6-3Thrusters 95/65Bar Facing Burpees At Home Warm up: Tabata Air Squats:20 on/:10 off for 8 rounds Mobility 10 Scorpions10 Iron Crosses:30 Calf Stretch each...

In Gym Strength: EMOM 10 Minutes2 Snatch Grip Deadlift + 1 Hang Power Snatch +2 Overhead Squat Metcon: AMRAP 12 minutes60 DU30 Sit-ups15 Box Jumps 24”/20” At Home Warm up: 400m (or 2 Minute) Run Mobility Arm CirclesDoor KnobsAccumulate 2:00 at bottom of a squat Metcon: 5 Rounds200m Run5 Burpees5 DB Snatchs into Goblet Squats R5...

In Gym Skill: Turkish Get-up Review Metcon : 800m Run70 Russian KB Swings 70/53600m Run50 KB SDHP400m Run30 Goblet Squats200m Run10 KB Turkish Get-upsAt Home Warm up: 3 Rounds:30 High Knees:30 Butt Kicks:30 Lunge and Twists:30 Frankenstein Kicks Mobility: 2 Rounds:30 Pigeon Stretch each leg:30 Runners Stretch each leg5 Iron Crosses each side5...

In Gym Metcon: 10 Minutes as far as you getDeath By Calories2-4-6-8-10-12-14-16-18-20Add all calories completed together10 Minutes as far as you getDeath By Push-up2-4-6-8-10-12-14-16-18-20Add all push-ups together Rest For Time: 1/2  of your Calories & 1/2 of the Push-ups earned above. At Home Warm Up: 5 Minutes10 Bow and Bends10 Side Lunges10 Scapulas...

In Gym Strength: Strict Press10-5-5-5-3-3-3-1-1-1(no rack) Metcon: Drawn out of a hat “A” or “B”You will only do 1 workout “A” AMRAP 14 minutes15 Wallballs 20/1410 D-Ball Over Shoulder 80/5010 Box Dips15 Box Jumps 24”20” “B” AMRAP 14 minutes10 Thrusters 95/6510 Pull-ups/Ring Rows10 Ring Dips/Box Dips15 Box Jumps 24”/20” At Home Warm Up: Alternating TabataAir Squats Lunges Mobility: 2...

In Gym Strength: EMOM 8 Minutes20 Double Unders10 DB Snatches AHAP Metcon: 2-4-6-8-10-8-6-4-2KB/DB Burpees 53’s/35’sV-upsKB Front Rack Lunges (L=1, R=2) At Home Warm Up: 3 Rounds25 Jumping Jacks15 Bow and Bends  5 Inchworms Mobility: 2:00 minutes Couch Stretch each sidequad smash as needed Metcon: 21 - 15 - 9Candlestick jumpsLunges (L+R=1)Flutter Kicks x 2 (L+R=1) ...

In Gym Metcon: For Time400m Run2 Rounds of DT 115/80 (SRX155/105)600m Run2 Rounds of DT800m Run2 Rounds of DT600m Run2 Rounds of DT400m Run*30 minute cap At Home Warm-up: Running Drills(High Knees, Butt Kicks, Frankenstein Kicks, Lunge & Twist) Mobility: Ankle and Achilles smashArm CirclesArcher Stretch Metcon: 5 rounds400m Run15 Box Jumps15 Burpees ...

In Gym Strength: Front Squats10-5-5-5-3-3-3-1-1-1 (no rack) Metcon : 15 minute running clock:2 Minutes Erg of Choice2 Minutes Sit-ups2 Minutes Air Squats90 Seconds Erg of Choice90 Seconds Sit-ups90 Seconds Air Squats60 Seconds Erg of Choice60 Seconds Sit-ups60 Seconds Air Squats30 Seconds Erg of Choice30 Seconds Sit-ups30 Seconds Air Squats*Score is...

Labor Day

We will have regular classes at 6:00, 7:30, and 9:00

                              No 1:00 Class

and then regular classes at 3:30, 5:00, and 6:30