Category Archives: Uncategorized

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

A. Strict Pull-ups 1-2-3-4-5-6-7-8 every :30 B. Back Squat 4×20 reps every 3:30 minutes C. MetCon 3 rounds 50 double unders 25 push press 95/65 12 min cap

A. Handstand Holds B. Snatch or wide grip bent over row C. MetCon 8 min AMRAP 5 Thrusters 95/65 10 burpees 15 pull-ups

A. Pistols B. Deadlifts C. MetCon 4 rounds 10 hang cleans 115/75 20 wallballs 20/14 Scale: 95/65 Scale up: 155/115