Remember, there are no 7am and 8:15am classes today. Go to the 5:45am or evening classes instead. Warmup: ROM drills, Strength: Deload week: Deadlift Work: 5/5/5, no max reps @ 40/50/60% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Note your time and modifications more »

**Remember there will not be a 7am or 8:30am class tomorrow.** Go to the 5:45am or evening classes instead. Classes will resume on Wed, 9/18. Warmup: ROM drills, PVC pass-thru’s, 200m sprint, 5 strict pullups, 15 OH squats with PVC WOD: AMRAP in 20 Mins 10 Pullups 10 OH squats (95/65#) Roll out and stretch

**Remember, there won’t be 7am or 8:30am classes on Monday** Warmup: 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds When finished, do abs.

Remember, there is NO 7am or 8:30am class today! Warmup: max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 Hand release pushups 100 sit ups (ab mat or GHD) Roll out and stretch

**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »

**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »

**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »

Warmup: run 400 m Death by Double unders Sit ups Five the first minute, go up by 5 every minute on the minute.

In lieu of my birthday, we get to welcome 40’s. We’ll call this “F’ing Forties” ha!! Warmup: 400 m run For time: 40 Box Jumps 40 GHD Sit-ups 40 Kettlebell swings (53/35#) 40 Walking lunges, steps 40 Toes to Bar 40 Back Extensions 40 Wall balls 40 Burpees 40 Squats 40 Shuttle Run

Get Tanked will be here today! Remember to not eat for 2 hours prior, bring a swimsuit and towel. Test will only take a few minutes. It’s still not too late to get tested, just show up between 4:30 and 7 and we’ll fit you in, bring a friend too if you wish.. Warmup: Burgener more »