Workout of the Day

Fri 8-31-18 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 Back...

Workout of the Day

Thur 8-30-18 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 Deadlift (20×1 AHAP) Metcon Skills and Mobility work as a class. Any order rotate through...

Workout of the Day

Wed 8-29-18 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Metcon Teams of 2, AMRAP...

Workout of the Day

Tue 8-28-17 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 Bench Press (8×2) 20 sec ring hold/support between sets. Metcon 3 rounds for time: Run 400m 8 bar muscle ups...