We are in our NEW location at 340 S. Walker Street! A. 3 sets for quality: DB Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups x 10-12 reps each leg Rest 45 seconds KB Farmers Carry x 150′ (75 down/75 back) Rest 45 seconds B. Complete as many rounds and reps as possible in […]
We are in our new location at 340 S Walker St! In teams of 3, complete as many rounds as possible in 20 minutes of: 20 calories on assault bike 20 Wall Ball Shots “Rest Station” Teams must rotate stations as a team, with only one team member working at each station. You cannot begin
Saturday: NO CLASSES- MOVE TO NEW GYM! Sunday: SETUP NEW GYM!
Saturday and Sunday Read More »
Moving Day 1! *We will have a limited class schedule today. Please check MindBody for class times! A. Hinshaw lower body warmup https://www.youtube.com/watch?v=qt3-75IUwDE B. level 3: 400m. walking lunges level 2: 300m. walking lunges level 1: 200m. walking lunges
In teams of two, complete the following for time: 1200 Meter Run (together) immediately followed by… Partners alternate movements to complete a total of 16 rounds for time of: 6 Strict Pull-Ups 12 Dumbbell Push Presses 18 Air Squats Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell
5 sets for max reps of DB snatch against a 2-minute running clock, with 2 minutes of rest between sets: Level 3: Run 300 Meters (#123) remaining time: DB alternating snatch (50/35) Level 2: Run 250 Meters (#122) remaining time: DB alternating snatch (35/20) Level 1: Run 200 Meters (#121) remaining time: DB
A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts for those doing level 1 in part B) Rest 45 seconds Walking Lunges with Dumbbells x 20 steps (total) B. Complete as many rounds and reps as possible in 10
Death by: 1 50′ shuttle (25′ down- 25’back) 1 pushup ..continue adding 1 extra shuttle each min and 1 extra pushup each minute until failure..
Level 3: 1 mile Run time trial rest 5 min. 10 rounds of Cindy for time Level 2: 1200m. Run time trial rest 5 min. 8 rounds of Cindy for time Level 1: 800m. time trial (run/row/bike) rest 5 min 6 rounds of Cindy for time
A. 3 sets of: Dumbbell Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups with Dumbbells x 8-10 reps each leg Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Level 3 3 rounds for time (6 min cap) 10 deadlifts (225/155) 20 side-side hops over barbell Level 2: 10
