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GROUP CLASS WORKOUT   Warm Up: 2 Rounds 20 Med ball slams, 15 air squats, 10 pushups, 2 lap run   Strength: 8 Rounds  (Every 75 seconds) Dynamic: 2 Heavy Squat Cleans (Not touch and go) Foundational: 8×2 Power Clean   Metcon: Dynamic For Time: 18 Min Time Cap 50 Double Unders 18 DL@185/135 18 Cals Alt 15 Power Cleans @135/95 15 Cals Alt 12 Front Squat @135/95 12 Cals Alt 9 Push Press @95/75 9 Cals Alt 50 Double Unders   Foundational For Time: 18 Min Time Cap 100 Singles 20 Kb High Pulls 9 Cals Alt 20 KB Swings 9 Cals Alt 12 Goblet Squats 9 Cals Alt 12 DB Push Press 9 Cals Alt 100 Singles   Mobility: Pre – Light Lat Smash on Roller Post – Super Couch Mobilization     COMPETITORS CLASS WORKOUT     Warm Up: 2 Rounds 20 Med ball slams, 15 air...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 16 lunges, 10 jump squats, 7 burpees   Strength: 7×2 Front Squat @80% (Every 1:15)   Metcon: Dynamic 15 Min AMRAP 30 Double Unders 15 Wall balls 20/14 5 C2B Pullups/Pullups Start with pushups *Every 3 minutes must complete 10 Pushups Advanced: 15 Pushups   Foundational 15 Min AMRAP 60 Singles 15 Wall balls thrusters 5 Ringrows *Every 3 minutes complete 7 Pushups   Mobility: Pre – Hip Capsule Mobilization (pg. 315) Post – Adductor Smash with barbell or roller     SKILLS CLASS Handstand Walk Man Makers Bar Muscle UpsRead more

With Christmas just 24 hours away we want to remind everyone that we will be closing early today at 1pm and will remained closed through the 26th.  We want to wish everyone a very Merry Christmas and hope that you take the time to enjoy every moment with your closest family and friends during the holidays!  See you soon! http://youtu.be/3kX6rf9uw7w   GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 15 OH Squats, 15 PVC pass throughs, 10 V-ups   Strength: 7×3 OH Squat (Choose weight) Normal: 7×3 Front Squat Every 90 seconds   Dynamic 4 Rounds 3 Minute AMRAP 4 Thrusters @115/75 6 Burpees to Rig 8 TTB 1 Minute Rest   Foundational 4 Rounds 3 Minute AMRAP 4 Thrusters/DB Thrusters 6 Burpees 8 K2E/V-ups 1 Minute Rest   Mobility: Pre – Anchored T-Spine (pg. 238) *RECOMMENDED Post – 5 Min Cool Down On Bike With Christmas Music  Read more

Alvie is my morning barista–serving up solid, fun, and definitely challenging workouts at the way-to-early hour of 5 am. I am very thankful that he is able and willing to show up each and every morning to teach this class. If there was no 5 am class, I would almost never get a workout. He has never been late, he never complains, and he confidently guides us bleary-eyed early birds through the workout and sends us on our way feeling so much better. This is definitely better than any cup of coffee I could substitute for my Double Edge hour (and I love coffee)! To get only better, when it’s over, Alvie has a freshly brewed pot of coffee ready for indulging! So, Alvie, thank you for each and every 5 am. I am ever grateful to you for being a keep component of my ongoing fitness and betterment. –Silver Dwinell Alvie Alvie was...Read more

GROUP CLASS WORKOUT   Warm Up: 45 sec plank 2 Rounds 10 light DB press, 15 PVC PT, 5 inchworms 45 sec plank   Strength: 6×3 Bench Press (Start @70% and increase in weight) Every 90 seconds   Metcon: Dynamic 40-30-20 Wall balls 20/14 KB Swings 53/35 Ab Mat Situps Every 2 Minutes 4 Burpees Start with Burpees 🙂   35-25-15 Wall balls KB Swings Ab Mat Situps Every 2 Minutes 3 Burpees Start with Burpees 🙂   Mobility: Pre – Anterior Compartment Smash (pg. 264) Post – Barbell or foam roller quad smash     WEIGHTLIFTING CLASS   Strength: Snatch Off Block Back Squat Push Press   Accessory: Good Mornings       COMPETITORS CLASS WORKOUT CLICK HERE  Read more