Overhead Squat 5×3, then: “Mini Cindy” As many rounds as you can do in 10 minutes of: 5 pullups 10 pushups 15 squats

As many rounds as you can do in 20 minutes of: Row 400m 20 Kettlebell Snatches (10 each arm) 20 Pushups Sub KB cleans if snatch form is not coming smoothly or if you can’t remove the “wrist banging” that comes with an immature snatch.

Our last fundamentals class of the year starts Monday the 28th, and will meet Monday & Wednesday @ 6pm, and Friday @ 5pm for the next 2 weeks, followed by 2 weeks of unlimited group classes. This is a great option for those who wish to be up and running in our group classes in the [...]

We’re blessed to work with so many wonderful people, and we wish you all a safe and happy holiday and a merry Christmas! Class is at 10am today. For time: 50 Squats 50 Dumbell Push Press 50 Double unders 50 Situps 50 Calories on the rower 50 Burpees

Scheduling Reminder – Last class is at 11am today, only class on Friday the 25th is at 10am, back to regular schedule on Saturday Weighted Pullups 5×5, then: 3 Rounds for time of 1 minute of work followed by 30 seconds of rest for each of the following exercises:  Double Unders, row, box jump Use [...]

6 rounds of 8 reps of the following complex: Deadlift Power clean Right-legged reverse lunge Left-legged reverse lunge Push Jerk Each of these moves is done without the bar touching the ground, and going through the complex once is a “rep”. Start the next rep by touching the bar on the ground and immediately starting [...]