Please remember that today we have only one class at 9:30am. See you then! Warm-up: Dynamic warm-up outside Mobility: Glute smash with lax ball, couch stretch, super front rack, wrist openers [...]
Today we give thanks for those who keep us safe and protect our freedom. “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff [...]
Please remember we are closing early today. There will be no 6:30pm and 7:30pm classes. Warm-up: Light Turkish get-ups – pausing at every position Mobility: Roll out T-Spine and lats, super [...]
Warm-up: Partner up for 2 minutes – one partner performs 10 wall balls while the other holds a plank Mobility: Banded spidermans, banded hip flexor floss. As a group: fire hydrants, [...]
Partner-up – split the reps between the partners – Partners run together and complete all 5 rounds for time: 10 Deadlifts (135/95lb suggested weight) 6 Power Cleans 4 S2OH 2 Rope [...]
Warm-up: Dot drills (2x), zombie kicks, butt kickers, duck walk, inchworms Mobility: Roll out T-spine and lats, Super front rack, spidermans, wrist openers Partner up to count and judge. We will [...]
Partner warm-up: 3 mins – Partner A hangs from bar, partner B performs 10 jumping squats Mobility: Banded distractions, Super front rack, Russian babymaker, glute smash Strength: Front [...]
Warm-up: Partner up – One partner runs 100m shuttle run while the other partner holds a plank. Complete three rounds or 4 minutes of work, whichever comes first. Mobility: Calf stretch [...]
