Tuesday-170425

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 6 pillar to plank, then- power clean warmup with Coach Conditioning-AMRAP 15: 15 Box Jump Overs (24/20") 12 Ring Dips 9 Power Cleans (155/105) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Monday-170424

***Special Note- there will be NO Open Gym from 9-11am unless otherwise stated until further notice. Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 5 scapula depressions, then- movement prep with Coach Conditioning: 3 Rounds for time- 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups…

Saturday-170422

Today's Schedule: Open Gym 730-930am Group Class 930am Warmup: 3 sets- 40 Jump Rope, 20 sec Deadbug each position, 10 banded glute bridge, 5 banded shoulder extensions Conditioning: 100 Double Unders 21 KB Swings (70/53) 21 Goblet Squats 75 Double Unders 15 KB Swings 15 Goblet Squats 50 Double Unders…

Thursday-170421

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank Conditioning: Teams of 3- 3 Rounds for time: -100 cal row -50 DB Bench Press (50/30) -400m team run *25 cap Mobility: -2 min door frame pec stretch -Accumulate 2 min supinated grip bar hang

Wednesday-170419

Warmup: 500m row or 2 min airbike, band warmup with Coach Weightlifting Wednesday: 1) 12 min to est heavy single Clean 2) 3 sets of 5- Back Squat (moderate weight, we will be adding weight to these for the next several weeks), rest 90 sec 3) 3 sets- 10 weighted…

Tuesday-170418

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 scapula depression Conditioning: AMRAP 4: 18 Power Clean (95/65) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Clean (135/95) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 12 Power Clean (185/135) 12 Burpee…

Monday-170416

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 Cuban PVC press, 5 banded shoulder extension, then- barbell warmup with Coach WL: 12 min to est heavy single for the day of- Power Snatch+ OHS Conditioning: "Nancy"- 5 Rounds for time of -400m run -15 OHS (95/65)…

Saturday-170415: Project Visible Fundraiser!!!

Today we will be performing the Project Visible Fundraiser workout written by Coach Katy Footit. Money raised from this event will go towards Chrohn's and Colitis research and awareness. For more information on the fundraiser, including how to donate, register to compete, and/or get an event t-shirt, go to the…

Friday-170414

***Good Friday Schedule Changes- Open Gym will be from 9-10am only, and there will be NO 6pm class. All other regularly scheduled classes will run normally. Warmup: 2 sets- 12 cal airbike, 5 Deadbug with hip hinge, 20 sec split squat hold, 5 scapula depressions, then- barbell warmup with Coach…
1 2 3 90