8.18.2017

Workout of the Day

A. 

Handstand Practice

OR

Strict Handstand Push Ups

3xMAX Unbroken

*Advanced athletes use a deficit

B. 

3 Rounds For Time

10 Front Squats (155/105)

10 Chest to Bar Pull Ups

10 Burpees

*This is meant to be done at a high intensity. Hit it hard. 

8.17.2017

*Reminder: Clean out the cubbies so that we may clean and sanitize!

Workout of the Day

A. 

Double Under Review

B. 

3 Rounds For Time:

800m Run

100 Double Unders

200m Suit Case Carry (55/35)*

*Only switch arms at the turn around

8.16.2017

*Be sure to clean out your cubby so we can clean and sanitize! Any items left after Thursday will be thrown away. 

Workout of the Day

A. 

3 Position Clean + Split Jerk

*Build Tough with SOLID Technique. This is our main focus for today. 

B. 

Two Rounds For Max Reps

Ring Push Ups

4x 20 Seconds, 10 Second Rest

Deadlifts (155/105)

4x 20 Seconds, 10 Second Rest

*Athletes will complete Sit Ups Tabata Style for 4 Rounds before moving onto Tabata Style Deadlifts for 4 Rounds and coming back around to complete another round of each

8.15.2017

*Fresh N Fit will be here TODAY 4-6pm! Be sure to stop and try out some samples and see what they’re all about!

Workout of the Day

A.

Hang Snatch

4×2.2

*Power or Squat. 10 second rest between doubles. 2-3 min between sets. 

B. 

For Time:

40-30-20-10

Box Jumps (30/24)

Sit Ups*

*Advanced athletes Toes to Bar

8.14.2017

*Fresh N Fit will be here TOMORROW 8/15 4-6pm! Be sure to stop by and try out some samples!

Workout of the Day

A. 

Bench Press

2×10

2×5

B. 

For Time:

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Burpees Over Bar

8.13.2017

*Fresh N Fit is here this Tuesday 4-6pm! Be sure to come by and try out some samples!

Workout of the Day

20 min EMOM

Odd: 1 Round of Cindy

Even: 3 Front Squats*

*From the Ground. Build to Heavy Triple

8.12.2017

Workout of the Day

10 min AMRAP

1 Mile Run

Max Clean & Jerks (135/95)

-3 min REST-

7 min AMRAP

800m Run

Max Power Snatch (115/75)

-3 min REST-

4 min AMRAP

400m Run

Max Thrusters (95/65)

8.11.2017

HAPPY BIRTHDAY COACH ASHLEY!

Workout of the Day

A. 

Overhead Squat

4×3

B. 

2 Rounds For Time

25 Deadlift (185/125)

50 Wallballs (20/14)

800m Run

8.10.2017

**Fresh N Fit will be here next TUESDAY 4-6pm. Stop by and check out what they’re all about and try out some samples!

Workout of the Day

A. 

Upright Barbell Row

4×10

B. 

For Time:

15-10-5

Kettlebell Swings (55/35)

Toes to Bar

-THEN-

800m Run with Plate (45/25)

-THEN-

5-10-15

Toes to Bar

Kettlebell Swings

8.9.2017

***Due to unfortunate circumstances Fresh N Fit is rescheduled for next TUESDAY 4-6pm. 

Workout of the Day

3 min AMRAP

21/15 Calorie Row

21 Burpees Over Rower

Max Thrusters (75/55)

-Rest 3 min-

3 min AMRAP

18/12 Calorie Row

18 Burpees Over Rower

Max Thrusters (95/65)

-Rest 3 min-

3 min AMRAP

15/10 Calorie Row

15 Burpees Over Rower

Max Thrusters (115/80)

-Rest 3 min-

3 min AMRAP

12/8 Calorie Row

12 Burpees Over Rower

Max Thrusters (135/95)