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9
Sep

September 10, 2019

GROUP WARMUP2 sets –:30 air bike5 burpees5 box jump overs1 rope climb or 3 ring rows THRESHOLD TESTFor time:100 meter sled push RX 180/9030/25 calorie...
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8
Sep

September 9, 2019

GROUP WARMUP2 sets –5 T-Spine Opener5 Overhead plate stretch :20 frog stretch 5 frog pumps5 Plate squats + :10 hold at the bottom of each McGill big 3 +...
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6
Sep

September 7, 2019

GROUP WARMUP2 sets – :30 ski 5 dumbbell hang clean & jerk100 meter run5 Strict pull up 5 push up  MIXED MODAL TRAININGFor time:800 meter run 15/10 strict...
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5
Sep

September 6, 2019

GROUP WARMUP2 sets –5 toe-touch to squat5 overhead plate stretch5 foam roll wall slides5 T-spine openers5 goblet squatsMcGill Big 3 BACK SQUAT/REVERSE LUNGE/HEX BAR DEADLIFT...
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2
Sep

September 3, 2019

No classes today. BUT…we are posting a bodyweight workout you can do at home while waiting out Hurricane Dorian: EMOM (Every minute on the minute)...
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1
Sep

September 2, 2019

8 & 9 AM Only today GROUP WARMUP2 sets –5 Ring rows 5 Push ups5 frog pumps5 Plate squats McGill big 3  PULL/BEND/PRESS TRAINING 10-9-8-7-6-5-4-3-2-1 Strict pull-up Kettlebell dual deadlift...
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