CORE WORK 10 MIN EOMOM Minute 1: 20 SIT UPS Minute 2: 10 TOES TO BAR (Repeat x 5) METCON 32-27-22-17-12 WALL BALLS 20/14 CAL ROW **20 MIN...

STRENGTH 20 MIN MAX JERK OUT OF THE RACK METCON 40 RING DIPS 30 AIR SQUATS 20 BURPEES 30 LUNGES 40 GHD SIT UPS *10 MINUTE TIME CAP

METCON For Time: 1600M RUN 21 SQUAT CLEANS 95/65 21 SIT UPS 800M RUN 15 SQUAT CLEANS 15 SIT UPS 400M RUN 9 SQUAT CLEANS 9 SIT UPS 200M RUN

OLYMPIC LIFTS MAX CLEAN COMPLEX FOR THE DAY OF 1 HANG POWER CLEAN 1 HANG FULL CLEAN 2 JERKS METCON 7 RDS / 10 MIN CAP 7 DEADLIFTS 275/185...

STRENGTH 20 MIN FOR 4 SETS OF 3 FRONT SQUATS STRAIGHT INTO 6 BACK SQUATS Begin @ 75% of your 1RM Front Squat, increase as able. METCON 15...

METCON 48 MIN AMRAP / YOU GO I GO TEAMS OF 2 >10 X 200M ROW THEN 9 HANG POWER CLEANS 95/65 12 TOES TO BAR 18 SQUATS 24 DOUBLE UNDERS...

Come on in for some GREAT Black Friday Specials! 8, 9 & 10am classes ONLY!

We will be opening up at 0715 for anyone running the Turkey Trot! Come warm up, leave your stuff and jog over for your 5K! No classes.

METCON TEAMS OF 2 30 MIN AMRAP (1 ATHLETE WORKING AT A TIME) 50 SHOULDER TO OVERHEAD 75/115 100 DOUBLE UNDERS 50 POWER CLEANS 100 DOUBLE...

SKILL WORK 15 MIN CAP FOR DEATH BY MU/C2B METCON "3 MIN TUESDAY" 3 MIN AMRAP SIT UPS 1 MIN REST 3 MIN BROAD JUMPS 1 MIN REST 3 MIN PUSH...