Workout of the Day

Wed 11-1-17 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Metcon Whiteboard Wednesdays* and Endurance Challenge Kickoff Day! Go over technique on all three...

Workout of the Day

Wed 11-1-17 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Metcon Whiteboard Wednesdays* and Endurance Challenge Kickoff Day! Go over technique on all three...

Workout of the Day

Tue 10-31-17 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts...

Workout of the Day

Tue 10-31-17 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts...

Workout of the Day

Mon 10-30-17 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Thruster (Every 75 seconds for 7 rounds of each:) Rd 1: 5 Thrusters (AHAP) Rd 2: 5 bar muscle ups repeat…....