Thursday 02/01
Hello February!!!
OTM x 40 mins (8 Rounds)
Min 1 = 15/12 Cal Row
Min 2 = 10 Box Jumps
Min 3 = 8-12 Strict Pull ups
Min 4 = Max Burpees (Total = score)
Min 5 = Rest
Wednesday 01/31
Today through February 15th there will be no 7:00am classes. We apologize for any inconvenience. 7:00am classes will pick back up the week of the 19th!
While Pat and Dom are away they will still have access to email and DMs if questions about memberships pop up.
Strength - 4 RNFT
10 DB Kneeling Press ea. Side
10 DB Goblet Squats
:20 OH DB Hold ea. Side
:30 Superman hold
WOD - 12 min AMRAP
7 DB S2OH ea. (50/35)
14 Sit ups
14 Alt. DB Snatch
Tuesday 01/30
There is still a 7:00 am class today , Tuesday the 30th.
Jan 31st through the 15th there will be no 7:00am classes.
Strength - Every 2:00 x 7 Sets
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
Build based off feel
WOD- 5 RFT
Buy in = 150 DU
20 DB Box Step Ups (50/35)(24/20)
3 Wallwalks
Buy Out = 150 DU
Monday 01/29
Reminder that this Wednesday the 31st through Feb 15th there will be no 7:00am classes. All other classes will be on.
Body Armor - 4RNFT
10 single leg glute bridges ea.
12 Goodmornings
:20 Side plank ea.
20 Banded bicep curls
WOD- 9RFT
6 Deadlifts (185/135 - 225/155 - 275/185)
9 T2B
12 Wallballs (20/14)
Change DL weights every 3 rounds
Friday 01/26
We are going to extend our Open shirt order one more day!! Please have your size in by this evening or contact us with your info!
Strength Day
Part 1 = Every 2mins
7x5 Back squat
@ 70% of 1 RM
Part 2 = Every 90sec x 12 sets
Sets 1-4 = 2 clean and jerks
Sets 5-8 = 2 cleans 1 jerk
Sets 9-12 = 1 clean and jerk
build based off feel