Want to try us out? Start with one of the buttons below!

Want to try us out? Start with one of the buttons below!

FIND YOUR COMMUNITY

Want to try us out? Start with one of the buttons below!

FIND YOUR COMMUNITY

FIND YOUR COMMUNITY

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See our hours and schedule below

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Friday 1.24.20

A. Warmup:
DROM

B. Every 2:00 for as high as possible:
8 Strict Press
*go up by 5 lbs each round, start with same weight as last week (65% of 10’s ending weight 2 weeks ago)
-goal is to do better than last week, whatever that means for you.

C. OTM for 10:00
8 – 12 Burpees

D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs

CORE HOMEWORK:
50 barbell rollouts, however

Burn (9:30am)
DROM
250/175 Ski Erg Calories
*every 50/35 cals = 20 Burpees ending w/ burpees (5 total sets)

Finisher:
3 x 10 Split Squats, ea.
*elevate back foot if possible

Posted in Workout of the Day |
DESIGNED FOR UNIVERSAL SCALABILITY
GET FIT - DEVELOP FRIENDSHIPS - BUILD COMMUNITY
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WEEKLY HOURS:

Monday & Wednesday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 12:00pm, 5:00pm, 6:00pm, 7:00pm
Burn: 9:30am (a 45:00 no barbell class)
Open Gym: 10:30am-12:00pm & 3:00pm-5:00pm

Tuesday & Thursday:
CrossFit Classes: 5:00am, 6:00am, 8:00am, 5:00pm, 6:00pm, 7:00pm
Foundations (L.I.F.T): 6am
Open Gym: 3:00pm-5:00pm

Friday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 12:00pm, 5:30pm
Burn: 9:30am (a 45:00 no barbell class)
Open Gym: 10:30am-12:00pm & 3:00pm-5:30pm

Saturday:
8:00am Specialty Class*
9:00am Group Class
Open Gym: 10:00am-12:00pm
*Specialty classes are on a rotational basis, alternating weekly between Olympic Lifting and Gymnastics skills. Included with an Unlimited Plan.

Sunday:
Open Gym: 10:00am-12:00pm

GET FIT - DEVELOP FRIENDSHIPS - BUILD COMMUNITY
GET FIT - DEVELOP FRIENDSHIPS - BUILD COMMUNITY
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