Friday September 2

September 1st, 2016

We will be closed on Monday for Labor Day.

Schedule change: Starting in September our Thursday 7:30pm class will now be one of our Build-Body-Burn Boot Camp classes. The focus on these classes is more about body-weight exercises with a mix of lighter dumbbell and kettlebell movements thrown in. They are a great workout for beginners to advanced athletes.

Strength / Skillwork

40 + 50% @ 8 reps
60-70-80-90% @ 5 reps


IKFF CKT Level 1 Test

Watch video of this test here.

100 KB Hand-Hand Swings (Alt. Hands)
4:00 KB Clean & Press
30/30 KB Snatches
2:00 of KB Front Squats
For Time

Rx+: 45/30# KB, perform at least 8 RPM on the Clean & Press, switch arms every minute. Also, perform at least 15 RPM on the Front Squat.
(All Unbroken sets!!!)
Rx: 35/20#
Scaled: Lower weight as needed and break up sets as needed.