It’s that time again….Body Fat Testing Time! Get Tanked will be here Wed, Dec 4 from 4-8pm. Sign up for your time during class!! Warmup: ROM Drills 200m run 5 Handstand push-ups 10 goblet squats 20 WTD sit-ups WOD: 5,10,15,20 Snatch Push Press (95/65#) Sumo Deadlift High Pull (use same bar and weight as PP) more »

Warmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans

Warmup: ROM drills, 1000M row WOD: 20 Min AMRAP 8 Deadlift (225-275/150-195#) 15 Double Unders Cooldown: 50 hollow rocks, 50 arch rocks, roll out and stretch

Happy Thanksgiving!!! Come burn some calories before enjoying your feast!! Warmup: ROM, 400M run WOD: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball more »

**There will not be any evening classes tonight, but there WILL be a special Thanksgiving WOD tomorrow at 9:30am** Warmup: ROM drills, Practice C & J’s with bar Strength: Clean + Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM After each set of cleans, perform 1 Jerk Work: 3/3/3+ @ 70/80/90% 1 RM, After each set more »

**No Wed evening classes this week. There WILL be a Thanksgiving WOD at 9:30 on Thursday! Warmup: ROM Drills, Snatch Skills Transfer drills with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: “Cindy” AMRAP in 20 mins of 5 Pullups 10 Push ups 15 Squats Cooldown: pigeon stretch, more »

Warmup: ROM 10 Sandbag get ups WOD: Teams of Two AMRAP in 30 minutes: 200m Sandbag Carry Run 10 x Barbell Supine Body Row 10 x KB Cleans (35#/26#) 10 x Kettlebell Swings (53#/35#) Partner 1 Runs, while Partner 2 works. Partners switch when P1 is back. P1 continues the work where P2 left off. more »

Warmup: ROM 1000m Row WOD: 21-15-9 DB Thrusters Strict Pull-ups Cool down: abs, shoulder mobility, hip opening stretches

Warmup: ROM drills, 800m run WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps more »

Warmup: ROM drills, 10 strict press with the bar, 15 squats, 30 lunge steps Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 5 Rounds of 8 Curtis P’s (95/65#) rest 1 minute between rounds Curtis P’s: Hang Squat Cleans Lunge Forward Right Leg Lunge Forward Left Leg more »