Workouts

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

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FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

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FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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JAN 27 – FEB 2

Sat Jan 27 With a partner… Every 6:00 for 30:00 (5 Sets) 500m Row/Ski or 1.2km Bike30 Alt. BB Lunge* @115/85MAX KB American Swing @53/35(Partner

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Jan 20-26

Sat Jan 20 For Time with a partnerBuy-in: 100 Calories Row/Ski or 80 Cal Bike30 Rounds (YOU GO I GO)3 Deadlift @205/1456 Burpee9 Abmat Sit

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JAN 13-19

Sat  AMRAP 35:00With a partner80 Cal60 Deadlift @135/9540 Wallball @10/1420 Muscle Up Sun  “FIGH GONE BAD STYLE”3 Rounds For Reps:1:00 Plate GTOH @45/251:00 Burpee To

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Jan 6-12

Sat AMRAP 30:00With a partner30 TTB20 Deadlift @185/12515 SYNC Burpee Over The Bar Sun  For Time25-20-15-10-5HSPUPower CleanDB Box Step Up @50/35Round 1 – 95/65Round 2

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Dec 30 – Jan 5

NYE Schedule Fri Dec 29 – Last Class at noonOpen gym until Trishawn kicks you out around 6:30Sat Dec 30 – Open early, class at

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Dec 23 – 29

Open Every Day – Class at 9AM on Dec 25 Sat  30 Min AMRAPWith a partner, split as needed.50 Cal40 Front Rack Lunge 135/9550 HSPU40

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POPULAR POSTS

Dec 16-22

Sat Dec 16 With a partner, split anyway you like2 RoundsRun/Row or Ski 1 Mile or Bike 2.5 Miles50 Cleans 155/95 – (a little heavier

Dec 9-15

Sat Dec 9 40 Min AMRAPPartner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 restsAt 20

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

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