Happy New Year!!!! Choose One: #150 Calories on Assault Bike50 Calorie Ski 50 Calorie Row50 Sit Ups50 Squats50 Double Unders50 Squats50 Sit Ups50 Calorie Row50 Calorie Ski 50 Calories on Assault BikePost time. #2“Linda”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Body Weight Bench Press3/4…

Notice: Holiday week class scheduleis as follows:Wed. – 12/31 – 5:15am, 9:00am amd Noon onlyThurs. – 01/01 – 8:30am OnlyFri. – 01/02 – Regular class schedule. Choose One: #18 Rounds200m Run250m Row+3 Rounds12 DB Hang Squat Cleans 35#/25#12 DB Push Jerks6 Pull Ups6 Devil’s PressPost time. #21 Mile Run+4 Rounds25 Wall Ball 20#/14#50 Double Unders+…

Notice: Class schedule for holiday week is as follows:Tue – 12/30 – Regular scheduleWed – 12/31 – 5:15am, 9:00am and Noon onlyThurs – 1/1 – 8:30am onlyFri – 1/2 – Regular schedule Level One5 Sets8 DB Bulgarian Split Squats *AHAP each leg1 Rope Climb 15′10 GHD Sit Ups8/5 Bar or Ring Dips12 KB Elevated Feet…

Notice: This holiday week class schedule is as follows:Wed 12/31 – 5:15am, 9am and Noon classes only.Thur. 1/1 – 8:30 class onlyFri – Regular class schedule Level One4 Rounds25 Double Unders5 Squat Cleans 95#/65#3 Burpees+800m Run+4 Rounds7 Push Jerks7 Pull Ups3 Squat Thrust Over BarPost time. Level Two10 Muscle Ups500m Row30 GHD Sit Ups40 Overhead…

Choose One: #15 Rounds20 Overhead Walking Lunges 35#/25#10 GHD Sit Ups100 ft. Sled Push 205#/175#20 Russian KB Swings 53#/35#10 BurpeesPost time. #23 Rounds500m Row20 Squats400m Ski25 Sit Ups400m Run10 Squat ThrustsPost time. #3Back Squat 5,5,5,5,5 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

Notice: Class schedule for today:7:00am Open Gym, 8:30am Masters, 9:00am Class and Noon only. Level One12 – 16 – 18 – 16 – 14Calories on Assault Bike20 – 25 – 30 – 25 – 20Double Unders9 – 12 – 15 – 12 – 9DB Thrusters 35#/25#+800m Run30 BurpeesPost time. Level Two“DT”5 Rounds12 Deadlifts 155#/105#9 Hang…

Notice: This is the holiday week class schedule:Wed. 24: 8:30am class only – Coffee and donuts afterwards!Thurs. 25: Closed – Merry Christmas!Fri. 26: 7:00am Open Gym, 9:00am class and Noon class only.Sat. 27: Regular schedule. 12 Days of Christmas1st Day – 200m Run2nd Day – 2 Snatches 75#/55#3rd Day – 3 Thrusters4th Day – 4…

Notice: This week’s holiday schedule is as follows:Tues 23: 5:15 am, 9:00am onlyWed. 24: 8:30am onlyThurs. 25: ClosedFri. 26: Gym opens at 7:00am, 9:00am, Noon onlySat. 27 Normal Level One5 Sets3 Deadlifts *AHAP10 GHD Sit Ups12 DB Bench Press *AHAP12 DB One Arm Bent Over Rows *AHAP3 Triple Jump Reps20 Lateral Monster Walks each directionPost…

Notice: This week’s holiday schedule is as follows:Mon. 22: Normal scheduleTues 23: 5:15 am, 9:00am onlyWed. 24: 8:30am onlyThurs. 25: ClosedFri. 26: Gym opens at 7:00am, 9:00am, Noon onlySat. 27 Normal Level One“Annie” 50 – 40 – 30 – 20 – 10Double UndersSit Ups+4 Rounds200m Run12 DB Hang Squat Cleans 35#/25#10 Push Ups5 Pull UpsPost…

Choose One: #15 Rounds100 ft. Sled Push1 Gasser10 DB Thrusters 35#/25#10 Pull Ups10 GHD Sit Ups5 BurpeesPost time. #23 Rounds500m Row35 Double Unders20 Front Rack Lunge Steps 75#/55#10 Squat Thrusts Over Bar1:00 Wall SitPost time. ##Back Squat 3,3,3,3,3 *AHAP+Bench Press 5,5,5,5,5 *AHAPPost loads.