Workout of the Day

Wed 7-18-18 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 Kelly...

Workout of the Day

Tue 7-17-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Metcon 10-1 Power Snatch@115/75 25 Double Unders 1-10 Handstand push-ups Round 1: 10 Power Snatch 25 DU 1 HSPU Round 2: 9 Power Snatch 25 DU 2 HSPU Etc…...

Workout of the Day

Sun 7-15-18 Metcon Coaches Choice!!! Christine 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,...

Workout of the Day

Sat 7-14-18 Fight Gone Bad Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute...

Workout of the Day

Mon 7-16-18 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 Squat Clean (5×3) Touch and Go. Record your heaviest set of 3 Metcon 8 rounds 8xR Arm DB Jerks@50/35 100m DB...