5 sets of 5 deadlift @ 75%-80% of max
We will have a running clock and will go at the top of every 3rd minute


Category: Uncategorized

“FRAN”
21-15-9
Thrusters
Pullups


Category: Uncategorized

Monday, Tuesday and Wednesday will be normal hours.
Thursday (Thanksgiving) will be only one class at 7am.
Friday will be 4 classes at 7, 8, 9, and 10am.
Saturday will be normal hours.


Category: Uncategorized

3 rounds for time of
800 meter run
50 V-ups


Category: Uncategorized

For Time:
50-40-30-20-10
KB Swings
Pushups


Category: Uncategorized
**SPECIAL OFFER** To celebrate our 3 year anniversary we are offering 10 discounted one year paid in full memberships. There are absolutely only 10 available at this price so act fast! Our regular monthly membership is $120 per month, so at… this discount it’s like getting 3 months FREE! To purchase click on the image to be taken to our online store and click on “products” https://clients.mindbodyonline.com/classic/home?studioid=34489

*There are no refunds on this membership* If you can not use the full length of time for any reason, you can sell or gift the remainder of time to another person.


Category: Uncategorized

1000 meter row
50 box jumps
50 wall balls
50 walking lunge steps (25 per leg)
50 double unders
50 ab mat sit ups


Category: Uncategorized

EMOM 15
1st Minute Max Rep Pullups
2nd Minute 8 Right Arm Shoulder Press (KB or DB)
3rd Minute 8 Left Arm Shoulder Press (KB or DB)


Category: Uncategorized

10 rounds for time of
200 meter run
10 burpees
10 v-ups


Category: Uncategorized

Front Squat
7 sets of 2 reps with 5 – 10 lbs heavier than last Monday
We will set the clock and go on the top of every 3rd minute.


Category: Uncategorized
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