September 23, 2023
Every 1 min for 16 mins, alternating between:6 D-Ball Over Shoulders, pick load15/12 Row Calories Post Work3 rounds for quality of:8 L/8 R Single Leg Balance + T-Holds30 SupermansDead Bug Hold, 45 secs
September 22, 2023
REMINDER…End of Summer BBQ this Friday, 9/22!Last CLASS 12:15, NO Open Gym, 4:30pm or 5:30pm classes Every 1 min for 10 mins, alternating between:10 Clusters, 95/65 lbs10 Box Jumps, 30/24 in*If you’re feeling strong try adding one rep to each movement every round. Post WorkFor quality:Plank Hold, 3 minsHollow Hold, 2 minsDead Hang, 1 min
September 21, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! For time:50 Burpee Pull-ups400 Double Unders *Every 2 mins (starting at 0:00) complete:7 Toes-to-bars Goal: Sub 17 mins Post Work3 rounds for quality of:8 L/8 R Landmine Muscle Snatches, pick load5 Broad Jumps
September 20, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! For time:Row, 2000 mRun, 1600 mRow, 1000 mRun, 800 mRow, 500 mRun, 400 mGoal: Sub 32 mins Post WorkStretch2-3x:1 min R/L Pigeon Pose1 min R/L Sprinter Stretch1 min R/L Thread the Needle
September 19, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! 3 rounds for time of:20 Dumbbell Snatches, 50/35 lbs20/17 Bike Calories Goal: Sub 10 mins Post Work3 rounds for quality of:5 L/5 R Kettlebell Arm Bars, pick load10 Thread-the-Needles10 Scap Push-ups
September 18, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! Back Squat 7-7-7Use the heaviest weight you can for each set.Rest as needed between sets Accessory LiftsFor quality:5x 5 Deficit Deadlifts, pick load3x 8 L/8 R Landmine Lateral Lunge, pick load2x 50 Seated Banded Leg Curls
