HAPPY THANKSGIVING! AMRAP in 35 minutes200m Run500m Row200m Run100m Walking Lunges200m Run100m Farmers Walk 2@53#/35#200m Run25 Calories on Assault Bike200m Run30 Box Jumps 20″200m Run50 ft. Burpee Broad Jumps 6’/4′200m Run30 Wall Ball 20#/14#Post rounds plus reps completed. Reminder: Ther is NO 5:15 am Class tomorrow. The gym opens at 7:00 am.

Reminder: We will only have a 8:30am class tomorrow, Thanksgiving Day. All are welcome.The gym will open Friday at 7:00am. Level One4 Rounds250m Row7 Thrusters 75#/55#10 Alternating Front Rack Lunges Steps7 Pull Ups10 Squat Thrusts 200m RunPost time. Level Two4 – 6 – 8Wall WalksHSPU’s50 – 70 – 50Double UndersCalorie Row12 – 15 – 12Clean…

Reminder: Thursday, Thanksgiving Day, there will be a 8:30am class only. No 5:15am class on Friday. The gym will open at 7:00am Friday with regular class schedule from then on. Level One5 Sets5 Back Squats *AHAP10 Skater Plyos R+L=110 GHD Sit Ups10/6 Weighted Push Ups *AHAP5 Strict Pull Ups20/15 Calories on Assault BikePost loads. Level…

Notice: Class schedule for this holiday week: Thursday, Thanksgiving Day, 8:30am only. Friday the gym opens at 7:00am and the regular class schedule applies for the remainder of the day. Level One800m Run+ 3 Rounds10 Clean and Jerks 115#/75#10 Front Squats10 Pull Ups+ 600m Run+3 Rounds10 Deadlifts 205#/125#15/10 Push Ups30 Double Unders+400m RunPost time. Level…

Notice: This holiday week’s class schedule is as follows: Thursday, Thanksgiving Day, 8:30am class only. Friday starts with Open Gym at 7:00am and then regular class schedule after that. Choose One: #11500m Row+3 Rounds100 ft. Sled Push 25#/175#25 Goblet Squats 53#/35#25 Double Unders+1000m Row+ 3 Rounds100 ft. Sled Push25 KB Deadlifts25 Double Unders+ 500m RowPost…

Level One5 Rounds350m Row15 Wall Ball 20#/14#5 Burpee Pull Ups30 Double UndersPost time. Level Two5 – 7 – 9Muscle UpsThrusters 135#/95#Burpees Over Bar– Rest 2 minutes –3 Rounds20 Calories on Assault Bike15 Front Squats10 Chest to Bar Pull Ups– Rest 2 minutes –300 Double UndersPost time minus 4 minutes. Old SchoolAMRAP in 30 minutes350m Row25…

Level OneEMOM for 15 minutes1st minute: 5 Bench Press *AHAP2nd minute: 12 GHD Sit Ups3rd minute: :10 Hold at top of Pull Up X 2+5 Sets12/10 Calories on Assault Bike5 KB Squat Jumps 2@35#/26# 6″10 KB Push Press– Rest 1 minute –Post load and time minus 4 minutes. Level TwoClean and Jerk *AHAP+3 Rounds200m Farmer’s…

Level One21 – 18 – 15 – 12 – 9 – 6Calorie RowRussian KB Swings 53#/35#Overhead Walking Lunges 35#/25#X2 Sit UpsX2 Double Unders* 200m Run after every round.Post time. Level TwoAMRAP in 8 minutes5 Power Snatches 115#/85#30 Double Unders5 Bar Muscle Ups10 Split Squat Jumps R+L=1– Rest 3 minutes –AMRAP in 8 minutes200m Run15 GHD…

Level One5 Sets3 Reps of Barbell Complex: 1 Power Clean+ 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP5 Seated DB Shoulder Press *AHAP10 GHD Sit Ups5 Strict Pull Ups20/15 Calories on Assault BikePost loads. Level Two5 Sets3 Front Squats *AHAP+5 Bench Press *AHAPPost loads. Old School5 Rounds350m Row20 DB…

Today marks the day that we begin our Introduction to Jiu Jitsu. For anyone who might be interested in starting this martial art, we invite you to join. Class schedule, for now, is M-5:00pm, Th – 5:00pm and Sa – 10;00am. As for now, there is no charge, but if interest grows there may be…