Author Archives: cfupheaval

A. Strict Press B. MetCon 800m run 30 wallballs 20/14 400m run 20 wallballs 200m run 10 wallballs

Open time! This workout will be done at all hours tomorrow. We will have substitutes for rowing. Try to be on time. There will be a team option and two heats of three per hour on the rowers. Athletes signed up for the open will take priority over those not signed up! 18.1 20 minContinue reading “0501”

A. Bench Press B. MetCon 16 min EMOM Even min 4 squat cleans 155/105 Odd min 14 Burpees

A. Handstands B. Deadlift C. MetCon 11 min AMRAP 50 Sit-ups 40 DOUBLE UNDERS 30 power Cleans 95/65

A. Good mornings B. Press C. MetCon 7 min AMRAP BURPEES TO TARGET

A. Hanging L-sits B. Back Squats C. MetCon 4 rounds 10 HSPUs 20 Russian KB Swings 70/53 30 Mtn. Climbers Scale: pushups Scale up: 20 TTB instead of Mtn Climbers

A. Bench Press B. MetCon 10 min AMRAP Max effort strict pull-ups 200 m run when one drops off the bar Score is total pull-ups

There has been a pretty big fall off with the 9a class as of late so starting next week will will only be having 9a Tue, Thur and Sat. On Mon, Wed and Fri there will be an 11:30a class opening up. Lunch Time class! Let us know if you have questions or concerns! AsContinue reading “New AM and Lunch Hours”

A. Front Squat B. MetCon 800 m run 50 DB Snatch 50/35 35 over the dumbell Burpees 20 goblet squats 5 Bar Muscle-ups