Friday

Just a reminder that after the 9:00am class we will be closing for a few hours to have a pool party at Coach Sara’s house! Bring your bathing suites, towels and lunch and be ready to get some sun. Kids are welcome. The gym will re-open for the afternoon classes!...

Thursday

Attention everybody! This Friday after the 9:00am class we will be closed for open gym until the afternoon classes. We want to invite everybody to come over to Coach Sara’s house for a day time POOL PARTY! Bring a towel and lunch and be ready for a nice relaxing...

Wednesday

Last Friday’s 9:00am class made it all the way to my house on their “15:00 run for distance!”   Wednesday’s Work A1. Behind the Neck Split Press, 4-5 reps; rest :30 x4 A2. Chin Ups, 4-5 reps (weighted if too easy); rest 1:30 x4 . Run 1200m Rest...

Tuesday

  Tuesday’s Work A. 1¼ Back Squat, 6-6-4-4-2; rest 2:00 between sets  . EMOM 15:00 Minute 1- 12-15 Wallball Shots  Minute 2- 15/12 Calorie Row (M/F)  Minute 3- REST . . . The Grind Run 800m 40 Ball Slams 40 Hand Release Pushups Run 400m 30 Ball Slams 30 Hand...

Monday

  Monday’s Work A1. DL+ Romanian DL, 2+3 @31X1; rest 1:30 x4 A2. Ring Pushups, AMRAP @31X1; rest 1:30 x4 . 5 Rounds: 15 KB Swings @2/1.5 pood (if not unbroken, go lighter) 15 Burpees Rest 1:30 [Goal is a consistently fast pace across the 5 rounds] . . . The...