Get your workouts in early today! We are cancelling the 5:30 and 6:30 PM classes as our coaches will be celebrating at their holiday party after a year of hard work! Conditioning4 Rounds of 1:15 on, :15 off1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Burpees to 6″ Target4) Rest5) Rest*Score: Lowest Total Calorie/Rep Round...Read More
Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! StrengthEvery 3:00, 4 Sets6 Back Squat (65, 70, 75, 80%) Conditioning3 Rounds for Time:250/200m Row20 Toes to Bar (FX: 15 OR Hanging Leg Raises)10 Front Squats (185/125) (FX: 135/95) (RX+: 225/155)*14:00 CapRead More
StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)4-6) 1 Hang Power Snatch + 1 Power Snatch (↑)*Reset b/t reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP75 Double Unders (FX: 50 OR Single Unders)15 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)4)...Read More
Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE! StrengthEvery 1:30, 4 Rounds1) 10 30X-Tempo Dumbbell Bench Press (3s down)2) 10 Feet Elevated Ring Rows Strength4 Rounds of :45 on, :15 off1) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15)2) AMRAP 50′ Shuttle...Read More
StrengthEvery 2:00, 3 Rounds1) 16 Front Rack Reverse Lunges (35-40% of 1RM Front Squat)2) 12/12 Single Leg Hip Thrusts ConditioningFor Time:500/400m Row (FX: 400/300m)100 Double Unders (FX: 70 OR Single Unders)20 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)500/400m Row (FX: 400/300m)100 Crossover Single Unders (FX: 70 OR Single Unders)20 Goblet Reverse Lunges (24/16) (FX: 16/12)...Read More
Sign up for the Rowing Clinic tonight at 5:45 PM led by Coach Joey and Coach Elizabeth! StrengthEvery 3:00, 5 Sets5 Deadstop Deadlift1) 65%2-4) 70%5) 75% Superset Accessory (3+ out of 5)10 Prone Swimmers ConditioningAMRAP 9 – In Teams of 3, Split Calories in Any WayMax Calorie Ski*Score: Average Calories per personRead More
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