“Team Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Teams of 2-3.  Break up reps as needed.

1 mile Run 30/21 Calorie Row 25 Box Jumps 20 Clean & Jerks (115/80)   MWOD:  Tricep Smash and stretch Using a racked barbell or foam roller, smash length of tricep. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate […]

AMRAP 15: 70 Double Unders 50’ Walking Lunge 12 Deadlifts (225/155)   MWOD – Lunge Hip Distraction: Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip.  Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the […]

Open Gym: 5:30am and 5:30 pm We are now offering mobility at the pm open gym class.  This is a great opportunity! Be sure to come in and work on areas in need.

Conditioning AMRAP 4:00, 400 Meter Run 20 Burpees Max Power Snatches (75/55) rest 2:00: AMRAP 4:00, 400 Meter Run 15 Burpees Max Power Snatches (95/65) rest 2:00: AMRAP 4:00: 400 Meter Run 10 Burpees Max Power Snatches (115/80) MWOD: Posterior shoulder smash with lacrosse ball – Lying on your back, place lacrosse ball on the […]