Reminder That Yoga Is Back! Sundays at 5pm! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Accessory Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x...Read More
Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 10 Double Kettlebell Front Squats (32/24 kg) 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs; Partner B performs 10 Front Squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 Front Squats; etc….)Read More
First Friday Of The Month= Bring a Family Member or Friend for FREE! There will also be NO Beer Garden till March When the Weather is Nicer 🙂 Weightlifting Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps...Read More
Weightlifting Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds Weighted Strict Pull-Up x 5 reps Rest 75 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 10 Alternating Dumbbell Snatches...Read More
New Years Schedule: Tuesday- 5AM- 12PM as normal (Nothing after Noon class) Wednesday- Closed Metcon Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes of Double Unders 400 Meter Run Note number of calories/reps achieved in each...Read More
New Years Hours: Tuesday- 5AM- 12PM as normal. (Nothing after the noon class) Wednesday- Closed *Yoga Is Cancelled for the Rest of December* Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Hand Release Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for...Read More
Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 14 Calories of Rowing 7 Dumbbell Thrusters 50/35 lbs 7 Strict Pull-Ups Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as...Read More
Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Rest 20 seconds Handstand Push-Ups x Max Reps Rest 3 minutes Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg) 30 Double-Unders *RX must be done unbrokenRead More
