Friday 3/15/19

Friday 3/15/19

19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch...

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Thursday 3/14/19

Thursday 3/14/19

GOAT WORKEMOMx14Even: Movement 1Odd: Movement 2*Pick two movements to work on. Coach will help you with reps and time...

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Wednesday 3/13/19

Wednesday 3/13/19

Tin Tossin' Wednesday Front Squat5-5-5-5-5*Increase in weightsBeginner Athletes (0-5months)*Focus more on mechanics over loadCash Out2 minute Max Double Unders *Record...

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Tuesday 3/12/19

Tuesday 3/12/19

"Blender Bottle"EMOMx12minute 1: :30 second Hollow Holdminute 2: 15 Kettlebell Swingsminute 3: 5 Strict Pull Ups*Record weight*modify accordingly Announcements 5pm and 630pm classes are cancelled today. We apologize for the...

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Monday 3/11/19

Monday 3/11/19

"GEORGIE"AMRAP159 Push Ups12 Deadlifts 155/1059 Box Jumps*Record total reps*Modify accordingly

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Saturday 3/9/19

Saturday 3/9/19

"Fitness Assault"AMRAP 510 Kettlebell Swings 53/3510 Abmat Sit Ups-Rest 2 minutes-AMRAP 510 Pull Ups10 Wall Balls 20/14-Rest 2 minutes-AMRAP 510 Dumbbell Deadlift 50/3510 Burpees*Record total reps*Modify...

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Friday 3/8/19

Friday 3/8/19

19.3For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk10 min cap.VariationsRx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box Scaled: (Ages 16-54) Men use...

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Thursday 3/7/19

Thursday 3/7/19

ConditioningTeam of 23 rounds each:Row 1000m*Partner 1 rows 1000m then partner 2 rows 1000m*Record total time

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