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Monday Buy in – 4 min row or ski EMOM 3 inch worms then 2 rounds – 30 Mountain Climbers / 10 Light DB Strict Press / 10 reverse scorpion Mobility – 4 way wrist stretch A1) Strict Press 10-8-6-4-2 *building A2) Between each set 30 second DB OH Hold into 10 DB Bent over […]

July 19th to 25th Programming!

Monday Buy in – 2 Rounds 50 Skips (singles or doubles or mix!) / 10 Hanging High Knees / 8 Box Step ups high / 5 Tempo Air Squats @62×0 A) Back Squat – 10-8-6-4-2 *after each set 10 max height wall balls Metcon – For time 40 air squats into 50-40-30-20-10 Double Unders 18-15-12-9-6 […]

July 12th to 18th programming!!

Monday Buy in – EA Warm up A) Pause OHS 3-3-2-2-1-1 between sets 45sec double DB OH Hold rest 60-90 Metcon – 10 Rounds for time 200m Run (if the smoke doesn’t clear up for your session we will stay inside and use the rowers/bikes/skiers) 12 T2B 15 min cap Tuesday Buy in 2 Rounds […]

July 5th to 11th programming

We will be closed for the long weekend Thursday – Sunday. Enjoy the long weekend!! Monday Buy in – 2 Rounds 1 min Row or Ski / 16 lunges / 30 sec per side DB OH Hold / 10 Hanging Scap Retractions + 6 Kip Swings / 5 Dynamic Squat Stretch A) Alternating DB Bench […]

June 28th to July 4th programming!!

Monday Buy in – EA Warm Up A) Front Squat – 5-4-3-2-1 *building *hit a couple warm up sets before B) For time 21/16 cal Row or Ski 42 Wall Balls 21/16 cal Row or Ski 36 Wall Balls 21/16 cal Row or Ski 30 Wall Balls * 15 min cap Tuesday Buy in – […]

June 21nd to 27th programming!!

Monday Buy in – 2 Rounds 10 Single arm DB Thruster each arm / 1 min plank high plank / 1 min hollow rocks / 10 BB Push Press Mobility – Super front rack / wrist stretch A) Push Press – 3-3-2-2-1-1-1 Rest 60-90 BTW sets B) For time 18 DB Thrusters (40/25s) 200m Run […]

June 14th to 20th programming!!