Specialty Classes

NEW! Yoga at 11:00am (No Open Box during this hour)

Strength / Skillwork

Back Rack Lunge
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Start with the weaker leg first!

WOD

4 Rounds with 1 Dumbbell:
3 Cleans + 3 Front squats + 3 Push press + 3 Push jerk (Left arm)
3 Cleans + 3 Front squats + 3 Push press + 3 Push jerk (Right arm)
20 Single-Arm Ball-Slams 10/10
Rest 2:00 Between rounds

You choose weight on Dumbbell and Slamball. Score is combined weight of Dumbbell and Slamball used.

Elements

4 Rounds for time of:
.3 Mile Bike
8 Goblet Squats 25#/15#
.3 Mile Bike
16 Kettlebell Swings 25#/15#
.3 Mile Bike
Rest 1:00 Between rounds