February 18, 2017

Saturday

8am Class today! 

We will be doing Deck O' Cards!

Get there early to have a choice in the movements! 


February 17, 2017

Friday

Happy Friday! 

Warm Up:
3 rounds 
Row 300m 
15 Air Squats 
15 Back Ext 
10 PVC Pass Thrus 

WOD:
Death by.... Hang Snatch or Front Squat 
You pick your weight... 10 Min max 

Rest 2 min 

3 Rounds 
10 Deadlifts (225/185#)
10 Ring Dips 
10 Calories Assault Bike
10 DB Hang Squat Cleans (35/25#) 

**Monday schedule 8am, 11:30, 4, 5, 6pm only :) 

**Tomorrow workout is 8am! Best Day of the year, a miracle was born 31 years ago 😇

February 16, 2017

Thursday

Some awesome box jumps yesterday! Who knew some of you had hops! 

Warm Up:
Run 800m
2 Rounds 
6 Burpee Pull Ups 
15 GHD Sit Ups 

Lift:
Back Squats 
10-8-3-3-3 (3's must be heavy) 


WOD:
20 Min Cap 
31 Burpee Buy In 

21-15-9 Reps of:
Knee To Elbow 
KB Swings (53/35#)
1 Deadlift/ hang clean/ Push Press (115/75#)

50 Double Under Buy Out 
*Must hang on to bar entire time on deadlift/hang clean/ push press 

**No yoga tonight! Class starts again next week! 
**Monday Schedule: 8am, 11:30am, 4,5,6 pm See you there! 

February 15, 2017

Wednesday

Monday is Presidents Day! We will be open 8am, 11:30a and 4,5,6 pm! No early morning classes! 
Today is our weigh in for the weight loss challenge! Make sure you stop by from 4-7pm tonight to get your final results! 


Warm Up:
EMOM for 6 Min 
5 Knees to Elbow 
8 Push Ups 
5 Air Squats 


Skill:
Max Box Jumps!! 
Whatcha got??!

WOD:
No time today:
Hang Snatch (work up to a heavy weight)
jog 200m
Power Snatch (should be heavier than your hang snatch)
Bike 20 Calories 
Deadlift 5-5-5-5-5 HEAVY! 
Row 400m
5-5-5-5-5 Dumbbell Hang Snatch (45/35#) 


**Sometimes we just need to practice things we aren't the best at! Not every day needs to be about fast intense workouts! :) Don't skip today! 

**Dominck you are kicking butt! Keep working hard! 

February 14, 2017

Tuesday

💕💕Happy Valentine's Day 💕💕

Let's try a fun workout today! 

Warm Up:
Run 800m
2 Rounds
2 Wall Climbs 
10 V-Ups 
10 Deadlifts (45/35#)

Lift:
Squats Again!!?? 
5-5-5-5-5
2 second pause squats 
95/65-115/75-135-95-145/105-155/115

WOD:
Run 400m
14 DB Thrusters (35/25#)
2 Rope Climbs 
14 Burpees 
2 Rope Climbs
14 Pull Ups 
2 Rope Climbs 
14 DB Thrusters 
2 Rope Climbs 
14 Burpees 
2 Rope Climbs 
14 Pull Ups 

**Only a few days left to get $10 off and a free t-shirt when you sign up for our Competition!!! Make sure you get registered today! www.festivusgames.com

February 13, 2017

Monday

SO many fun things going on this week! :) 
It's a week of love, final weigh ins, and birthday's!!! 

Warm Up:
2 Rounds 
Row 400m
10 Seated Shoulder Press (45/35#)
10 Air Squats 
10 Burpees 


Skill: 
10 Min to Practice muscle ups! ring or bar
Who's going to get one today?!

WOD:
2 Rounds 
Max Reps in 1 min of:
Toes to Bar
Wall Balls (14/10#)
Sumo DL High Pull (75/55#)
Rest 1 Min
Calorie Row 
Burpees 
Box Jumps
Rest 1 Min 

**Weigh in for our weight loss challenge is this Wednesday from 4-7pm! Excited to see how well you have all done!


February 11, 2017

Saturday

See everyone at 8am for a great workout! 

Partners?? 


Deck Of Cards?? 

Let's do something fun!