SCHEDULE YOUR FREE INTRODUCTION
Whether you want to jump into our classes, or you’d like to have your own program designed by our coaches while training one on one or in a small group, the first step is to schedule a time for us to sit down and chat.
Week of workouts
Monday
WU:
200m/150m – 300m/200m – 400m/250m
Row
20/15 Knee Push Ups
12 Kb Wood Chops p Side
6/4 Strict Pull Ups
The Stamina: For Time
1,000m/800m Row
The Fun: 3-5x Not For Time
15 Incline DB Flyes
Max Rep Incline DB Push Press (10-20 Reps at 50#/35#)
30 Russian Twists (45/25)
Rest ~2:00
Tuesday
WU:
2x
100 Jump Rope
10 Alternating Stepback for Stretch
And then, 3x
3 Sumo Kb Deadlifts (53#/35#)
+ 6 SDHP
+ 6 Goblet Squats
18 Double Unders/3 Attempts
Strength: Back Squats
[WU EB10 – 7 – 5]
E3M 3 Challenging Sets of 10
The Fun: For Time
15 – 12 – 9
Kb SDHP (70#/53#)
30 Double Unders
— Alleyway Run —
30 Double Unders
9 – 12 – 15
SDHP
Wednesday
WU:
Gate Run
And then,
15 Air Squats
15-10-5
Abs*
10 Push Ups
5 Box Jumps
* 15 Lemon Squeezers
10 Hanging Knee Raises
5 No Kip Toes to Bar or Leg Raises
The Fun: 20:00 AMRAP
24 Air Squats
8 Toes to Bar
16/12 Chest to Ground Push Ups w/ 1 Tap
8 Toes to Bar
8 Burpee Box Jump Overs
Thursday – 4th of July
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: July 4th, 1776
4 RFT
7 Squat Clean & Jerks (135#/85#)
400m Run
17 Box Jumps
76 Hollow Flutter Kicks
Friday
Classes meet at 8am and 9:30am w/ Kayla
The Fun: 7 RFT
1 Wall Climb
7 Perfect Deadlifts (Starting at 135#/85#)
120m Run
Rest 2:00
First Saturday- Free Community Workout
Classes meet at 8am and 9:30am
The Fun for Everyone: “Stars & Stripes”
Merry Carry
Run & Done
Sit & Be Fit
Squat Like its Hot
