Warm up 1/2 mile run 5 burpees 30/24 cal row 5 burpees 1/2 mile run 5 burpees Strength Close grip bench press build a heavy 2 5-8 single...

Warm up 10 high swings 20 second goblet squat hold-wide stance 10 high swings 10 goblet squats-wide stance 5/5 lateral lunges 5/5...

Warm up Single arm bottoms up carry 50 meters each arm Then 2 rounds 10 kb clean n presses 20 second hollow hold Endurance Test 1 min max...

Warm up 1 mile run 3 rounds 15 second L sit 15 sec active hang 5 single arm kb cleans Grinder AMPRAP15 1/4 mile run 3 stone over shoulder...

Warm up 5 2-legged pistol squats 5 inch worm push ups 30 seconds single leg pistol practice 5 gladiator push ups 30 seconds pistol...

Warm up 2 minute bike-moderate pace 10 barbell deadlifts 10 front squats 10 cleans 2 minute max calorie bike Strength Power clean-Build a...

Warplease note Todays 5pm class has been moved to 545 Warm up 10 cal row 30 second handstand hold 30 sec scapula chin ups then 3 rounds...

Warm up 1 min cal row moderate pace 3x3 KOT split squats-progress each round 1 min max calorie row Strength-Front squat build a heavy 4...

Warm up 3 rounds of Cindy 5 pull ups 10 pushes 15 squats workout 1-AMRAP15 3 muscle ups or 3 burpee pull ups 6 box jump overs 24/20 9/6...

Warm up 15 bar over burpees Part 1-Deadlift build a heavy 2 Part 2-ABA A-100 meter overhead carry 53s/35s B-Every 90 seconds for 5 rounds...

Warm up 10 cal row 1 wall walk / 2 inch worm push ups 200 m run 2 wall walks/ 4 inch worm push ups 30 sec active hang 3 wall walks/ 6...

Warm up With an empty barbell 7 romainian deadlifts 7 back squats 7 good mornings 7 back squats 7 front squats 7/7 reverse lunges...

Warm up 1/4 mile run 20 cal bike 30 cal row Part 1-Barbell Row-Heavy 7 Superset with 5/5 side planks with leg raise Part 2-ABABA A-1...

PRIVLIDGE Amrap 15 Buy-In: 135 Single Db Box Step Ups 35/20* Then, Amrap In Remaining Time: 10 Shuttle Sprints 25' 29 Front Squats 95/65...

Warm up-2xs 10 floor 2 overheads 10 overhead reverse lunges 5 push ups to down dog Part 1-Build a heavy Either or 4 power snatches + 4...

ABABA A-1/2 mile run for time B-Busy work-6 minutes 1-3 rounds Leg/ arm raise plank variation 30 sessions 8-12 barbell curls 8-12 tricep...

New class alert Circuit Classes 630-7pm mondays and wednesdays This class is extremely beginner friendly It can be effective as a segway...

Part 1-power clean build a heavy 9 Part 2-Elizabeth 21-15-9 Power cleans 135/95 Ring dips Part 3 21-15-9 Deadlift 135/95 Ring push up...

Part 1-Back Squat-Heavy 6 Part 2-ABABC A-3 rounds 3 wall walks 6 strict toes 2 bar B-EMOM3 3 back squats C-50 m each Overhead carry Front...

2 rounds Each for time 400 m run 20/14 cal bike 400 m run Rest 6 minutes busy Work 2-3 rounds 10 reverse curls 10 (5/5) windmills 10...