Tuesday, March 20th
A. STRENGTH: Squat Snatch On the Minute x 9 (3 Rounds) Minute 1 – 3 Repetitions @ 70% Minute 2 – 2 Repetitions @ 75% Minute 3 – 1...
Monday, March 19th
A. METCON: 4 Rounds for Time: 15 Thrusters (75/55) 10 Chest to Bar Pull-Ups 5 Ring Dips B. MIDLINE: Not for Time: 3 Rounds: 20...
Saturday, March 17th
METCON: “Kelly” 5 Rounds for Time: 400m Run 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14)
Friday, March 16th
18.4 OPEN WORKOUT!! We will start Friday Night Lights at 6:30. If you would like to be in an earlier heat please be at the gym early to...
Thursday, March 15th
A. METCON: 200m Run 200m Row 10 Calorie Bike *With a Partner, Complete 10 Rounds Total While Alternating Movements. Only One Athlete can...
Wednesday, March 14th
A. STRENGTH: Overhead Squat Take 15-20 Minutes to Build to a Heavy Set of 10 for the Day B. METCON: 18 Minute AMRAP: 15 Burpees 12...
Tuesday, March 13th
A. STRENGTH: Every 90 Seconds, Push Press 7x3 Build to a Heavy Set of 3 Push Press for the Day B. METCON: For Time: 50/40 Calorie Row ...
Monday, March 12th
A. STRENGTH: 10 Minute EMOM, Pausing Front Squat 2 Second Pause in Bottom Start at 60% 1RM and Build over 10 Minutes B. METCON: "Diane"...
Saturday, March 10th
A. METCON: 1000m Row 10 Rounds of “Cindy” “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.
Friday, March 9th
18.3 Open Workout!! We will start Friday Night Lights at 6:30. If you would like to be in an earlier heat please be at the gym early to...
