Posts By: ryan

Friday, January 19th “Guts and Glory”

Friday, January 19th OPEN & PERFORMANCE “Guts and Glory” 21 – 15 – 9 Calorie Bike  (Bike will be 15/10/5 for all) Thrusters (95/65) (75/55) 15 – 12 – 9 Calorie Row Hang Squat Cleans 12 – 9 – 6 Burpees Over the Bar Overhead Squats This three part workout is completed without any rest more »

Thursday, January 18th “One-Two Punch”

Thursday, January 18th OPEN – PERFORMANCE – FITNESS “One-Two Punch” Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 more »

Wednesday, January 17th “Marston”

Wednesday, January 17th “Marston” AMRAP 20: 1 Deadlift (315/205) (225/155) 10 Toes to Bar 15 Barbell Facing Burpees **Note: “Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today. Around 85-90% 1 rep max** Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, more »

Monday, January 15th “Heels and Pumps”

Monday, January 15th “Heels and Pumps” 5 rounds for time 50-Double unders 16-DB Snatch 10-Chest to bar pull ups post time to board and FitChalk   Open Training- 1-Build to a Heavy snatch 2-Back Squat 3×5 building    

Saturday, January 13th Teams of 3!

Saturday, January 13th Teams of 3: 90/75 Cal Row, 90 Deadlifts (135/95) (115/75) (95/65) 75/60 Cal Row, 75 Hang Power Cleans 60/45 Cal Row, 60 Front Squats 45/36 Cal Row, 45 Push Jerks 36/30 Cal Row, 30 squat clean thrusters Post time for your team to the board   Open Training- TTB Skill On the more »

Friday, January 12th FREE Class Friday!!!

Friday, January 12th FREE CLASS FRIDAY!!! 1-Strength Push Press 5×3 2-Conditioning 15 MIN AMRAP 5-Strict Pull ups 8-Hand Release Push ups 10-Shuttle sprints 10 m post rounds plus reps to board and FitChalk   Open Training- Front Squat build to Heavy set of 2    

Thursday, January 11th FREE CLASS THURSDAY!!!

Stop in for a FREE class during any of our regularly scheduled classes! 5:15, 6:15, 8:30, and 9:30 am 3:45, 4:45, 5:45, and 6:45 pm Thursday, January 11th FREE CLASS THURSDAY!!! Partner Workout 10 min AMRAP 8/6-cal bike 8-Box Overs 8-DB Snatch Rest 5 min 10 min AMRAP 8/6-cal row 8-air squats 8-KB Sumo DL more »

Wednesday, January 10th Work it Wednesday!

Wednesday, January 10th OPEN & PERFORMANCE “Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/14) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans 20 Double Unders 10 more »

Tuesday, January 9th “Arm Day”

Tuesday, January 9th 1-Strength Build to heavy power clean 2-Conditioning “Arm Day” 21-15-9 -Hang Cleans Open(135/95) PERF(115/80) Fit(95/65) -Strict Ring Dips post time to board and FitChalk   Open Training- Row Conditioning On the Minute x 12 (3 Rounds) Minute 1 – 21/16 Calorie Row Minute 2 – 18/14 Calorie Row Minute 3 – 15/12 more »