Workout of the Day

Sunday 12/30/18

Mobility: Hamstrings/Glutes Skill: None Strength: Metcon: Kor: 4 Rounds 24 situps 10 hollow rocks

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Saturday 12/29/18

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Friday 12/28/18

Mobility: Full Body Skill: None Strength: None Metcon: Kor: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Thursday 12/27/18

Mobility: Hips/Shoulder Skill: None Strength: Metcon: Kor: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Wednesday 12/26/18

Mobility: Ankles Skill: None Strength: None Metcon: Kor: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 12/25/18

We are closed today for the holiday. We will be back to a normal schedule tomorrow. Have a great day.

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Monday 12/24/17

Today is our 12 days of Christmas work out. This will be held at 9:00 am. The gym will be open at 8:30 for warm up and prep. Come have fun and get that workout in before the holiday splurge. Mobility: On your own. Skill: None Strength: None Metcon: Kor: None

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Sunday 12/23/18

  In respect to our coaches, families and the time to spend with them, we will be closed today. We wish you and yours the very best this holiday season. Have a great day.

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Monday 12/10/18

Mobility: Shoulders/Ankles Skill: Three sets of: Emom with 20-sec rest between movments 80′ Prowler (180/140) 80′ Suitcase Carry – switch arms halfway Tempo Push-Ups x Max Reps @ 1111 Strength: NOne Metcon: Kor: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 12/9/18

Mobility: Hips Skill: Three sets of: Back Squat x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Strength: None Metcon: Kor: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20…

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Saturday 12/8/18

Mobility: Ankles Skill: None Strength: Metcon: Kor: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 12/7/18

Mobility: Full Body Skill: None Strength: NOne Metcon: Kor: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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Thursday 3/22/18

Warm Up: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean Mobility: Shoulders / Hips Skill: None Strength: Metcon: Optional Core: 30 sec on 3…

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Wednesday 3/21/18

Warm Up: 3 rounds: 5L/5R leg swings, 5 strict toes to bar, 5 ring rows, 5 goblet squats, 5 Good Mornings, 5 push-ups Mobility: Shoulders Skill: None Strength: None Metcon: Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 3/20/18

Warm Up: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 5 inch worms, then…. 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat Mobility: Ankles Skill: None Strength: Metcon: Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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