30-25-20-15-10 Calorie Row Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints PUREFIT 12 Min AMRAP 12 Calorie Row 9 Russian KBS 2 Med Ball Roll Lengths MWOD Hip Rotator Smash and Floss –  Lie on your side with a lacrosse ball in the “meat” just below the lateral hip bone.  Flex hip and knee to […]

3-Position Squat Clean Build to a Heavy Complex 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) PureFit: 3 Rounds 10 Ring Rows 10 Farmer Carry with KB 10 Med ball cleans (light) 10 Mountain Climbers Mobility WOD: Anterior Ankle mobilization- Place band around ankle.  Step away from rack […]

Healthy Lifestyles meeting TONIGHT @ 5pm. Mobility and open gym 5:30 a.m. open gym 5:30 p.m.

Come learn what this years challenge is all about. Wednesday Jan 3 @ 5pm or Saturday Jan 6 @ 8:30am 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row PUREFIT 15-12-9-6 Wallball SDHP Plate press (5/10lb) Box Step Ups Calorie Row (15 min cap) Mobility WOD: 1)Banded Anterior […]

No classes today, normal class times resume Tuesday. Happy New Year!