Friday

Max dyne-ing WU 7 min Lay-up drills w/ 3 burpee penalty Specific WU 4x 30/30 Push Press / OH Hold *chose an object (Kb’s, Plates, bars,…

Thursday….

WOD These are involved….and it’s a benchmark too.

Wednesday

WU   5 Mins Lay Up w 3 burpee penalty for missed basket. Burgener Warm-up (3 Reps of Each / 3 rounds / pvc or Bar)…

Tuesday

Mental Fortitude…because discomfort is temporary but necessary…Brie. WU 7 Mins Burpee Lay Up Drills WOD 30/30 X 4 Mtn. Climber / High Plank then w/ Partner…

*FYI – Monday

* Just a little heads up that we will only be running 1 class on Memorial Day at 9AM. The WOD will be “Murph” and there…

Friday

Family Support is critical on a hard row. WU 5 mins 5 Wall squats 5 Walking Lunge 5 Knee Jumps or tuck jumps then 3 rounds…

Wednesday

Crazy attendance on Mondays!!!! Nice  WU 1-2-3-4-5-6-7-8 Air Squat Burpee 5 min Foam Roll and WOD explanation WOD Capacity Test Push ups – 2 min max…

Tuesday

Ryan M. Split frame @ Gym Jones. Photos by R. Macdonald WU 7 Min Easy Row or dyne (10 sec sprint at top of min) yogic…

Monday

WU Dynamic WOD For Quality (not time) 15 mins or 50 Double KB Swing Cleans + Push Press as heavy as possible *if you getting over…

Friday

Goals board is OPEN! Write up 1 Goal that will keep you motivated and focused on an objective. WU the loop Junk Yard dog Overhead Mobility…

Thursday

Congrats to Troy who yesterday established the gym record on “Fran” 3:07! WOD We got you covered.

Benchmark Day

Tom on the Gimme. WU Loop Jog Dynamic Overhead Mobility WOD 15 Mins to work up to a 1RM Strict Press then 2K Row for time…