Warm-Up Complete 3 Sets: Row 5 Calories10 Reverse Lunges10 Sit-Ups20 Mountain Climbers WOD EMOM For 21 Minutes (7 Sets): Minute 1 – Row x 12/10 CaloriesMinute 2 – Single Arm DB STOH x 6 Reps, Each Arm 50/35Minute 3 – DB Box Step-Up x 10 Reps, Single DB 50/35; 20″ BoxRead More
Remember to wear your mask as you enter, leave, and anytime you’re not in your workout square. If you forget your mask, we have some at the front desk. Warm-Up Complete 2 Sets: 10 Knee Hug to Lunge10 Power Jumps10 Air Squats3 Inchworms Strength/Skill Complete 5 Sets: 2 Power Cleans + 3 Front Squats WOD...Read More
Holiday Schedule: We will be closed Saturday, 7/4 in observation of Independence Day. Warm-Up Complete 2 Sets: 10 PVC Pass Through Lunges10 Shoulder Taps10 Air Squats3 Inchworms Strength/Skill Complete 5 Sets: 2 Hang Snatch, Just Above Knee + Snatch WOD Complete the Following for Time: 3 Sets: 7 Deadlifts 275/19021 Double-Unders Then, 800 Meter RunRead More
Warm-up Complete 3 Sets: 10 Air Squats:15 Squat Hold:30 Plank Hold10 Dynamic Pigeon Strength/Skill Back Squat 4-4-4-4-4 @ 75% WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the begining of each minute, beginning on minute 1.Read More
Warm-Up 3 Sets: Row 10 Calories10 Reverse Lunges10 Air Squats WOD 20 Minute AMRAP: 350 Meter Row10 Straight Leg Sit-Ups8 DB box Step-Overs 45/30 each hand, 20″ box4 DB Front Squats 45/30Read More
Warm-Up 3 Sets: 5 Single Arm DB Shoulder Press20 Mountain Climbers3 Inchworms Strength/Skill Push Press 4-4-4-4-4 – Weight By Feel, From the Floor WOD Complete 5 Rounds For Time 7 Single arm DB to Overhead, Right Arm 50/357 Single arm DB to Overhead, Left Arm7 Burpees over the DB 10 Minute Time CapRead More
We’ve been fielding plenty of questions about the use of masks while working out. You will not be required to wear a mask while working out. The state has made an exemption for exercise. However, we are asking members to wear a mask as they enter the building or anytime they leave their designated workout...Read More
Warm-Up Tabatta Row WOD EMOM for 18 Minutes (6 Sets): Station 1 – Row x 10-12 CaloriesStation 2 – Deadlift x 5 Reps 275/190Station 3 – Burpees Over the Bar x 6-8 RepsRead More
Warm-Up 3 Sets: :30 Stationary Running High Knees:30 Shoulder Taps:30 Dynamic Pigeon:30 Reverse Lunges WOD Complete the Following for Time: Run 1 Mile30 Pull-Ups30 Alternating DB Snatches D = 50/35 O = 70/50Run 1 Mile 29 Minute Time CapRead More
