Seth

Workout of the Day

A.
“Orange Cat”
Every 3 minutes, for 18 minutes (6 rounds):
5 Squat Clean and Jerks (155 / 105)
In remaining time: calories on Airbike/Rower*

*Alternate between airbike and rower every round

Score will be total calories accumulated

Alicia

Lost and Found Reminder: at the end of the week, the items in there are being donated to Goodwill. If you have misplaced or lost something, check the lost and found container. 

Workout of the Day

A.
Shoulder Press
15 minutes to build to a heavy single

B.
For time:
20-15-10-5 Handstand Push-ups
5-10-15-20 Burpee Box Jump Overs – Facing (24 / 20)

Rx+ strict HSPU

Bearman, Chevy, and Acura

Workout of the Day

A.
Back Squat
18 minutes to build to a heavy single

B.
AMRAP in 12 minutes of:
15 Goblet Squats (53 / 35)
20 Kettlebell Swings (53 / 35)
50 Double-unders

Happy New Year! 11:30 AM Class only today

Workout of the Day

A.
“Sweat it out”
Every minute, for 28 minutes:
Min 1: 30 seconds of Air Bike (calories)
Min 2: 30 seconds of Wall-Balls (20 / 14)
Min 3: 30 seconds of Rowing (calories)
Min 4: 30 seconds of Burpees

New Years Eve Schedule:
Saturday: Normal
Sunday: Normal
Monday: Closed
Tuesday: Resume Normal Schedule

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following for time:
100 Dumbbell Thrusters (pick weight)
100 Pull-ups (jumping chest to bar)
100 Lunges w Dumbbells Overhead (thruster weight)
100 Toes to Bar (hanging knee raises)
100 Dumbbell Power Cleans (thruster weight)

Andrea

New Years Eve Schedule:
Saturday: Normal
Sunday: Normal
Monday: Closed
Tuesday: Resume Normal Schedule

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 30 seconds of V-ups
Min 2: 30 seconds of Russian Twists
Min 3: 30 seconds of Hanging L-sit

B.
Every 3:30, for 18 minutes (5 rounds):
12 Calories on Assault Bike (ladies: Airdyne)
10 Burpees to Target 6 inches Above Reach
12 Ball-Slams (pick weight)

Rx+ 15 calories, 5 sandbag over shoulder (150/100)

Double knot those laces!

Workout of the Day

A.
Shoulder Press
Complete 7 sets of 3 at 80%

B.
Last done: 9/19/17
Five rounds for time of:
15 Box Jumps (24 / 20)
12 Toes to Bar
9 Shoulder to Overhead (115 / 75)

Rx+ 155/105

Lee

Workout of the Day

A.
Back Squat
Complete 7 sets of 3 at 80% of 1 rep max

B.
AMRAP in 10 minutes of:
6 Front Squats (155/105)
15 Pull-ups
20 Kettlebell Swings (53/35)

Rx+ 195/130, chest to bar, 70/53

SCHEDULE TODAY: 11:30, 3:30, 4:30, 5:30 and 6:30
Normal Schedule resumes tomorrow (Wednesday)

Workout of the Day

A.
Coaches Choice

Dust off those Christmas cookie crumbs and come get your fitness back in check!

Karen

Workout of the Day

A.
In teams of two, with only one person working at a time, AMRAP in 25 minutes of:

30 Ball-Slams (pick weight)
30 Wall-Balls (20 / 14)
30 Calories on Bike or Rower
30 Kettlebell Swings (53 / 35)
30 Back Squats (95 /65)

Or, working solo:
AMRAP in 15 minutes of:
15 Ball-Slams (pick weight)
15 Wall-Balls (20 / 14)
15 Calories on Bike or Rower
15 Kettlebell Swings (53 / 35)
15 Back Squats (95 /65)