October 30, 2021

Part 1Complete as many rounds as possible in 5 mins of:10/8 Row Calories10 Over Unders, 24/20 inComplete in teams of 2. Each partner will start on a different movement; SWITCH.Rest 2 mins before part 2… Part 2Complete as many rounds as possible in 5 mins of:10/8 Row Calories10 Burpee Box Jumps, 24/20 inComplete in teams […]

October 29, 2021

Part 1Every 1 min for 9 mins: 3 Hang Power Snatches, pick load Every minute on the minute complete 3 hang power snatch. Build in weight as you feel capable and confident. We want you moving for quality so although some will be working to a heavy load others will want to stay lighter and […]

October 28, 2021

For time:21 Bike Calories5 Rope Climbs15 Bike Calories3 Rope Climbs9 Bike Calories1 Rope Climb Goal: Sub 9 min We have a simple workout that is for-time and it’s going to be a spicy one! The focus for this workout is to get you pushing the pace and intensity so long you are feeling good. The […]

October 27, 2021

REMINDER…No 4:30/5:30pm classes Thursday 10/28. We’ll be setting up for the Halloween nonsense that kicks off at 6pm! For time:50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in50 Hand Release Push-ups200 Double Unders50 Box Jump Overs, 24/20 in50 Pull-ups Goal: Sub 20 min Longer workout today with a goal of sub 20 min. Don’t stress on […]

October 26, 2021

Part 1Sumo Deadlift5-5-3-3-3 Lifting heavy today! We have a descending rep scheme which means we want to see weight increase on the barbell from the set of 5 to the set of 3. Some will prefer this movement pattern and find themselves able to lift more weight than they might typically with a traditional deadlift. […]

October 25, 2021

Every 2 mins for 12 mins, alternating between:10 Clean & Jerks, 135/95 lbs10 Clean & Jerks, 155/105 lbs10 Clean & Jerks, 185/125 lbs10 Clean & Jerks, 205/145 lbs10 Clean & Jerks, 225/155 lbs10 Clean & Jerks, 245/165 lbs Starting the week off with our single modality workout! Today we will be working on the clean […]