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“Excuse our Fit-ness” – Wednesday 9/4

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Warm Up:
AMRAP 5**
10 Elbow-to-Instep
10 Pulls on Rower
10 Sit-ups
10 Push-ups
10 KB Swings

DB Clean/Jerk and T2B work

WOD
AMRAP 20:
8 Toes-to-Bar
10 Dumbbell or KB Hang Clean and Jerks (50/35#)
14/12 Calorie Row

Level 2:
AMRAP 20:
8 Hanging Knee Raises
10 Dumbbell or KB Hang Clean and Jerks (35/20#)
14/12 Calorie Row

Level 1:
AMRAP 20:
8 Sit-ups
10 Dumbbell or KB Hang Clean and Jerks (20/10#)
14/12 Calorie Row

Labor Day Special – Monday 9/2 *8:30am//9:30am Classes Only*

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“Team 17.1″
20 Dumbbell Snatches (50/35#)
20 Burpee Box Jump Overs (24/20”)
40 Dumbbell Snatches
20 Burpee Box Jump Overs
60 Dumbbell Snatches
20 Burpee Box Jump Overs
80 Dumbbell Snatches
20 Burpee Box Jump Overs
100 Dumbbell Snatches
20 Burpee Box Jump Overs
*One athlete working, one resting. Rotate as needed.

Level 2:
“Team 17.1″
20 Dumbbell Snatches (35/20#)
20 Burpee Box Jump Overs (20/14”)
40 Dumbbell Snatches
20 Burpee Box Jump Overs
60 Dumbbell Snatches
20 Burpee Box Jump Overs
80 Dumbbell Snatches
20 Burpee Box Jump Overs
100 Dumbbell Snatches
20 Burpee Box Jump Overs

Level 1:
“Team 17.1″
20 Dumbbell Snatches (20/10#)
20 Burpee Box Step Overs (20/14”)
40 Dumbbell Snatches
20 Burpee Box Step Over
60 Dumbbell Snatches
20 Burpee Box Step Over
40 Dumbbell Snatches
20 Burpee Box Step Over
20 Dumbbell Snatches
20 Burpee Box Step Over

“The Kitchen Sink” – Saturday 8-31

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Happy Labor Day Weekend!!

Monday Hours – two classes: **8:30AM and 9:30AM only**

Have a great weekend!!

Partner WOD:
For Time:
20 Calorie Row

40 KB Push Press (53/35#)
20 Calorie Row

60 Burpee Over KB
40 Dumbbell Push Press
20 Calorie Row

80 Sit-ups
60 Burpee Over KB
40 KB Push Press
20 Calorie Row

100 Goblet Squats (53/35#)
80 Sit-ups
60 Burpee Over KB
40 KB Push Press
20 Calorie Row

*Break up the reps with your partner as needed*

Level 2:
Partner WOD:
For Time:
20 Calorie Row

40 KB Push Press (35/25#)
20 Calorie Row

60 Burpee Over KB
40 KB Push Press
20 Calorie Row

80 Sit-ups
60 Burpee Over KB
40 KB Push Press
20 Calorie Row

100 Goblet Squats (35/25#)
80 Sit-ups
60 Burpee Over KB
40 KB Push Press
20 Calorie Row

*Break up the reps with your partner as needed*

Level 1:
Partner WOD:
For Time:
20 Calorie Row

30 KB Push Press (25/18#)
20 Calorie Row

40 Burpee
30 KB Push Press
20 Calorie Row

50 Sit-ups
40 Burpee
30 KB Push Press
20 Calorie Row

60 Goblet Squats (25/18#)
50 Sit-ups
40 Burpee
30 KB Push Press
20 Calorie Row

*Break up the reps with your partner as needed*

“Betty Ford” & Gymnastics – Thursday 8-29

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Questions about the upcoming Summer Detox Challenge?? Details coming out by beginning of next week! It begins on 9/9/19

It’s like Betty Ford meets Fat Camp 🙂

Do it. Do it…

 

Warm Up:
Dynamic into
C2B progression

WOD
For Time:
2 Rounds:
Run 800m
50 Wall Balls (20/14#)
30 Chest-to-Bar Pull-ups

Level 2:
For Time:
2 Rounds:
Run 800m
35 Wall Balls (16/10#)
15 Chest-to-Bar Pull-ups

Level 1:
For Time:
2 Rounds:
Run 400m
25 Wall Balls (10/8#)
25 Ring Rows