Workout of the Day

Fri 7-6-18 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 Metcon...

Workout of the Day

Wed 7-4-18 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 Metcon Another version of "Hidalgo"! Do this with a partner or by yourself! AMRAP 30:00 Run 400m 20...

Workout of the Day

Tue 7-3-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks 2k Row Max Effort 2k Row Metcon 8 rounds 7 shoulder to overhead@95/65 21 double unders Basic-45/65, single unders Int-55/75, single or doubles Rxd- as written RX+-...

Workout of the Day

Mon 7-2-18 Squat Warm Up Row 500m 2 rounds: 20 Leg Swings Lunge down (with twist) Butt-kickers back 10 Goblet squats w/hold High Kicks down Spiderman crawl back Back Squat (5×1) Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...