GROUP WARMUP
5 minute AMRAP –
:30 row
5 burpees
5 box jumps
5 wallballs
3 burpee box jumps

METCON
For time:
30/24 Calorie Row
20 Burpee Box Jumps RX 24/20; Intermediate 20/16; Master55+ 20/16
30/24 Calorie Bike-erg
20 Wallballs RX+ 30/20; RX 20/14; Masters55+ 20/10
30/24 Calorie Ski erg
*15 minute time cap*
*Heats of 7 every 10 minutes*

ALTERNATE
For time:
20 Calorie Row
15 Burpee step-ups
20 Calorie Bike-erg
15 Wall ball squats
20 Calorie Ski-erg

MIDLINE
3 sets of:
:20 suitcase hold L into 50 ft walk
:20 suitcase hold R into 50 ft walk
:20 plank

MOBILITY
1:00 each side couch stretch
1:00 each side pigeon stretch
1:00 each side twisted cross

Barbell Class Update

In order to maintain a better class flow, we are dedicating the FIRST WEEK of each month of Barbell (Tuesday and Thursday t 5:30 PM) to beginners.

If you have never been to a Barbell class, you must attend both sessions this week first. Then,

you are good to go for all Barbell classes!

If you’ve been attending Barbell, you may still come to class this week. We will post the workout for you to perform and put most of the focus on the newer lifters.

Questions? Just ask a coach!

Cardio & Energy Systems

Many people, wanting to get leaner, increase cardio. Unfortunately, it’s not that simple. The article found HERE explains why you need to tap into different energy systems (and lift weights) to get ripped. You need the high-intensity, the

medium-intensity and the steady state, so don’t skip out on our programming!