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 -CLOSED FOR HURRICANE BARYL
Tuesday – Open for 8:30am, 4:30, 5:30, and 6:30pm
WU:
Gate Run
5 Push Ups
Bear Crawl Halfway
3 Push Ups
Bear Crawl to End
1 Push Up
5/3 Strict Pull Ups
Strength: E3M x4
7 Bench Press
The Fun: 5 RFT
10 Pull Ups
Bear Crawl Down
Gate Run
Wednesday – Regular Schedule All Day
WU:
Gate Run
30 Walking Lunges
And then, with Booty Band
2 Stationary Inch Worms w/ Up Dog/Down Dog
Side Steps Down
6 – 9 – 12
Wall Balls
Side Steps Back
Strength: E3M x5
3 Hang Power Cleans (Starting at 135#/85#)
+ 18 Unbroken Wall Balls
The Fun: 3 RFT
10 EB Strict Press
10 EB Thrusters
10 EB Front Squats
30 Sit Ups
Thursday
5am, 6am, 8:30am, 5:30pm, and 6:30pm all with Ricardo
Mobility: Overhead Prep
The Fun: 20:00 Steady Eddie
5 Handstand Push Ups
Uneven OH DB Carry D&B (Switch OH Load at Turn Around)
3 Handstand Push Ups
Uneven OH DB Carry D&B (Switch OH Load at Turn Around)
1 Handstand Push Up
400m Run
Friday
The Fun: 3 Stations
3:00 EMOM at Each Station
:20 Max Effort
:40 Max Effort
:60 Max Effort
And then,
2:00 Transition
After Completing all 3 Stations
For Time
30 Cals on Each
Saturday
Classes meet at 8am & 9:30am with Ricardo
The Fun: 24:00 AMRAP
2 Muscle Ups or 5/3 Chest to Bar Pull Ups
12 Overhead Squats (95#/65#)
48 Double Unders
Rest 1:00
