NEWS

  • TONIGHT 12/17 – NO 6:30p CLASS!!
  • HOLIDAY SCHEDULE: Posted HERE

WOD

“Count on You”
4 Rounds:
15 Calorie Row
15 Chest to Bar Pull Ups
15 Burpees to a Plate

WOD Guidance & Goals:
Get uncomfortable! Row at a moderate pace (1300/1000 cals/hour) aiming to finish the row within a minute. Pull ups, great into sets of 5 to save grip for later rounds. Use burpees as your rest by slowing down the cycle time. The last round, go all out!

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BARBELL CLUB

Courtesy of Burgener Strength
1) Squat clean + pause front squat + front squat: 10 rounds – Every 2 minutes, complete:
1x squat clean+ 1x pause front squat + 1x front squat (work up to a max for the day.)

2) Push press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5+ reps.

3)5 rounds:
3x broad jumps for max distance, rest as needed