If you haven’t heard already we just received our first order of custom embroidered Fitmark bags!  These bags are not only stylin and profilin, they are functional too!  The bag shown in the picture can hold your laptop safe and sound, while offering a insulated food storage pocket which includes two pieces of Tupperware  that fit perfectly!

If you want more information on these sweet bags you can click HERE to see the full descriptions.  If you have any questions about these bags you can contact [email protected]

 

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Strength:

5×4 Back Squat (Increase in weight)

Every 1:30

 

Metcon:

Welded

 

7 Min AMRepsAP

40/30 Cal Bike

20 Pullups

15 Burpees

Max Cleans @ 185/125-155/105

Rest 3 Minutes

7 Min AMRepsAP

40/30 Cal Row

20 Toes to Bar

15 Burpees

Max Front Squats @ 185/125-155/105

 

Welded Lean

7 Min AMRepsAP

40/30 Cal Bike

20 Plank to Pushup

15 Burpees

Front Rack Lunges @ 95/65

Rest 3 Minutes

7 Min AMRepsAP

40/30 cal Row

20 Toes to Bar

15 Burpees

Max Thrusters @ 95/65

 

 

Mobility:

Pre – Banded Hip Extension (pg. 329)

Post – Calf Smash

 

 

 

OPEN GYM

8am to 9am

 

 

SKILLS CLASS 

BRO SESH!!!

Ring Dip Practice

 

 

 

MOBILITY 

Better press mechanics = all kinds of gains!!

 

 

 

LADIES NIGHT WORKOUT

 

Warm-Up:

5 min AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

Skill Of The Month: Cleans

Footwork Drills

Receiving in the Power Position

 

WOD:

“The Chief”

5 Rounds of 3 Min AMRAP

3 Power Cleans

6 Push-Ups

9 Air Squats

*1 min rest in between sets