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Thursday, May 30th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Complete 4 rounds for Quality 1 seated Rope Climb 5 Strict Toes Bar 50m Farmer Carry” B. Complete the following for time “50 Cal Row 50 KBS 53/35 50 Double Unders 35 Cal Row 35 KBS 53/35 35 Double Unders 20 Cal Row 20 KBS 53/35 20 Double Unders” Read more

Wednesday, May 29th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Power Clean from 2′ Blocks 2-2-2” “Box Squat 4-4-4” B. 3 Rounds for time rest 2min btw rounds “250m Row 10 no push up burpee 15 RKBS 10 no push up burpee 15 RKBS 10 no push up burpee 250m Row” 5AM, 10AM, 530PM Dynamic Lower Conjugate “40/30 Cal Read more

Tuesday, May 28th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. 3 Rounds for Quality 3 TGU ea Arm 30sec Rest 45sec Ring FLR 30sec Rest 200′ Reverse Sled Drag” “B. 4 Rounds For Time ” “400m Run 10 Hang Power Clean and Jerks 135/95” 530PM Max Effort Upper Conjugate “2 Rounds Ski x 10 Cal Plyo Push Ups off Read more

Memorial Day

in Fitness, Workout of The Day

9am only today. All other classes cancelled. “Murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run   Read more

Friday, May 24th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Work Up to Heavy 1 Rep Front Squat to Box B. Max Reps Pull Ups or Inverted Row C. “Helen” 3 Rounds 400m Run 21 KBS 53/35 12 Pull Ups 530PM Dynamic Upper Conjugate “MedBall Medly x 5:00 w/ partner Banded Pass Through 2 x 15 Tyspon Push Up Read more

Thursday, May 23rd

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Power Clean 3-2-1” “B. Box Jump 3-2-1” B. AMRAP 12 Ski or Bike 18/15 Cal 15 DB Floor Press 12 Renegade Rows 530 & 6PM 30min HIIT Class “5 Rounds 60sec Ski (only) 10sec 60sec Rotating Slam Ball 10sec 60sec Quick Feet 6″” Box 10sec 60sec Russian Twist w/Slam Read more

Wednesday, May 22nd

in Fitness, Workout of The Day

Workout of the Day Fitness A. EMOM x 3 10 Hang Power Cleans 95/65 B. Bench Supported BB Row 3 x 8-10 @2311 “C. 2 Rounds For Time ” 800m Run 30 Toes to Bar 30 Burpees 5AM, 10AM, 530PM Dynamic Lower Conjugate “40/30 Cal bike/ski/row High Knee Hug + Lunge + Twist x 3 Read more

Tuesday, May 21st

in Fitness, Workout of The Day

Workout of the Day Fitness A1 Farmer Carry 3 x 50m A2 GHD Supine Side Bends 3 x 20ea side B. For Time 100 Double Unders 50 Alt DB Snatch 50/35 100 Double Unders 50 Alt DB Snatch 100 Double Unders 50 Alt DB Snatch 530PM Max Effort Upper Conjugate “2 Rounds Ski x 12 Read more

Monday, May 20th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. Power Clean 1-1-1” “B. EMOM x 6 Deadstop Front Rack Split Squats 3 Reps per Leg” B. 10 Rounds (15min Cap) 5 Pull Ups 10 Push Ups 15 Air Squats   5AM, 10AM, 530PM Max Effor Lower Conjugate “25 Cal Ski or Bike Single Leg RDL 2 x 8 Read more

Friday, May 17th

in Fitness, Workout of The Day

Workout of the Day Fitness “A. 3 Sets 5 Single Arm DB Strict Press 5 DB Slit Squats ” “B. 3 Sets 20m Single Arm OH Carry 20m Farmer Carry” “C. 3 Sets 15 Seated Good Morning w/35lb Bar 5 High Box Jumps” D. For Time (13min Time Cap) “2K Row 50 Burpees” Dynamic Upper Read more