10-4-15


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We will not be holding classes on Friday afternoon or Saturday morning, but the rest of the week will be our regular schedule.

Cerissa still need a few more people to help.  If you have time and want a SWEET new t-shirt, let us know by tomorrow morning.

STRENGTH – Front Squat 2 reps EMOM for 5 min @ your 5 RM + 10%

CONDITIONING 15-12-9 Squat Clean (135#/95#) Plate Push Up (25#/15#) (plate on your shoulders) – 40 doubles to start and after each set of Push-ups

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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca