Today’s Schedule:

700am-830am: Open Gym

830am-930am: Free Class

930am-1030am: Members Class

1030am-Noon: Open Gym



Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes

“31 Heroes”

Teams of 2 complete AMRAP 31:
8 Thrusters, 155/105
6 Rope Climbs, 15′
11 Box Jumps, 30/24
One athlete works on the triplet at a time while the second athlete completes a 400m run w/sandbag (45/35 lbs.). Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.


-2 min couch stretch each side

-2 min barbell quad smash each side