Heavy Day!!!

Today's Workout:

*Strength*
  5-4-3-2-1
Front Squat

*The Metcon*
 -2 times do this 5 min. (amrap)

5 Cleans (135/95)
7 Pushups


Enjoy!!!!

Saturday Sept 10th

No Saturday Open Gym or WOD today.
Sorry for the late notice:
Sunday's WOD will be at City Park as part of Cody's Birthday Bash
Have Fun!

It's Thursday....

Today's Workout:

Buy in: 20 Back Squats @ Bodyweight

15 minute (amrap)

20 Box Jumps
10 Swings
5 Turkish Get ups

Tuesday September 6th

The Power:
 Front Squat
7-7-7-7-7
Clean each set to the Rack position
Complete all Reps with a 1 Sec Pause at the bottom.

The Met Con:
Sprint 400m
15 Overhead Squats (115/75)
Sprint 400m

Is it revolution or evolution?

"The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself." -Friedrich Neitzsche

 

September 4th

Barbell Barb!
5 Rounds for Time:
Rest 3 minutes after each round.

10 Cleans @ 135/95
20 PullUps
30 Bar Rolls
40 Lateral Bar Jumps

Remember: No Class Monday. Enjoy the Holiday!

Today's Quote: "it's better to face these kinds of things with a sense of poise and rationality"-Panic at the Disco

It's Friday...

Today's Workout:

*Split Snatch
1-1-1-1-1-1-1

* 6 Rounds (1 min. rest)

15 Wall Balls (20/14)
15 Box Jumps
5 Push Press



enjoy!!!!

Kettlebell crazy!

Today's workout:
20 MIN.(AMRAP)

5 KB CLEANS LEFT ARM
10 KB SWINGS
5 KB SWINGS RIGHT ARM
20 PUSHUPS

Enjoy!!!!

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