Wednesday September 20, 2017

enjoys cardio

CONDITIONING:

10 Rounds

2 Minutes ON/1 Minute OFF

200m Run

12 Wall Balls (20/14)

9 American KBS (55/35)

6 Push Press (115/75)

Athlete will begin each round with a 200m run.  With remaining time, athlete will do the 12/9/6 as many times as possible until 2 minutes are up.  Athlete will pick up where they left off on the 12/9/6 on the next round.  Score is total number of rounds completed.

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Thursday September 14, 2017

NORMAL SCHEDULE RESUMES TODAY!!!

Be sure to check out the Handstand Push Up Clinic on Saturday at 9am with Bobby!!!  He’s determined to get everyone moving upside down!

STRENGTH:

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

2 Front Squats + 1 Jerk

CONDITIONING:

21 – 15 – 9

American KBS (55/35)

CTB Pull Ups

Burpees

Friday September 8, 2017

Funny-Safety-Meme-Always-Remember-Safety-First-Image

Irma is coming!  Here is the schedule for the next couple days: 

Friday:  Classes at 0630/0830/0945/430

Saturday:  CLOSED

Monday:  CLOSED

Tuesday:  CLOSED

Please be smart and safe travels to wherever your destination may be!  We will keep you updated via social media and the website as to the schedule for the rest of next week.

STRENGTH:

12 Minutes to establish a 1RM Thruster

CONDITIONING:

9 – 7 – 5  Thrusters (95/65)/ Ring Dips

Right into…

9 – 7 – 5  Thrusters/Burpees over the Bar

Right into…

9 – 7 – 5  Thrusters/Toes-to-Bar