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GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 goblet squats/situps 10 burpees, 20 lunges   Strength: 12×1 Front Squat @85% (Every 50 seconds)   Metcon: Dynamic 4 RFT 4 Power Cleans @135/95 4 Front Squats @135/95 4 S2OH @135/95 10 Lateral Burpees   Foundational 4 RFT 8 Kb Swings 53/35 8 Goblet Squats 53/35 8 Dumbbell Push Press 10 Burpees   Mobility: Pre – Super Front Rack Post – Hamstring Smash on Lacrosse ball       ENDURANCE CLASS WORKOUT Metcon: Row Ladder All out effort of: 1 min on, 1 min recovery 1 min on, 50 second recovery 1 min on, 40 second recovery 1 min on, 30 second recovery 1 min on, 20 second recovery 1 min on, 10 second recovery After you get to the bottom of the ladder you will then ascend back up.   Core: The Derek Special       SKILLS CLASS  Breaking...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Back Squat (14 Minutes) 4 @75%, 3 @80%, 2×2 @85%, 8 @70%   Metcon: Dynamic Repeat WOD 9/9/14 12 Min AMRAP 15 DU 8 Box Jumps 24/20 5 Thrusters 95/65   Foundational 12 Min AMRAP 30 Singles 8 Step Ups 5 DB Thrusters   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Hamstring Stretch With Bands On Your Back       ENDURANCE CLASS WORKOUT Warm-up: 30/30 bike for 5 minutes 3 Rounds 10 air squats 10 v-ups 10 burpees Endurance WOD 1 Mile Run Then 3 Rounds 10 Back Squats @50% 200m Run 20 KBS 200m Run       SKILLS CLASS  15.5 Release and Breakdown       MOBILITY CLASS 15.5  Breakdown mobility style!!       LADIES CLASS WORKOUT Warm-Up: With Coach Kris “The Matt Chan Warm-Up”   Skill: Ring Dips   WOD: 12 Min...Read more

GROUP CLASS WORKOUT   Warm Up: 3 min Machine, Get Warm! 20 scorpions, 10 stretch lunges, 15 burpees, 20 stretch lunges, 20 scorpions   Strength: 40 Banded Good Mornings 40 Hollow Rocks 50 Russian Twists each side 50 Lunges Total w/ KB   Welded Partner Mash For Time: “Grace” 30 Clean and Jerks 135/95 “Fran” 21-15-9 Thrusters 95/65 Pullups “Grace” 30 Clean and Jerks 135/95   Welded Lean Partner Mash For Time: “Angie” 100 Pullups 100 Pushups 100 AbMat Situps 100 Air Squats “Karen” 150 Wall Balls 20/14   Mobility: Pre – Couch Super Stretch (331) Post – Super friend calf smash!       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up:  1 min plank, 20 lunges 20 hollow rocks, 15 goblet squats 20 situps, 15 kb swings   Strength: Front Squat 4×2 @ 80%, 1×6 @75% Lean: Front Squat 4×6 @45% Every 1:20   Metcon: Welded 14 Min AMRAP Buy in: 50 Burpees 10 S2OH 95/65 10 Box Jumps 24/20 10 Front Squats 95/65   Welded Lean 14 Min AMRAP Buy in: 40 Cal Bike 10 Front Rack Lunges 96/65 10 Burpees 10 Kb Swings 53/35   Mobility: Pre – Hip & External Rotation (pg. 307) Post – OH Tissue Smash (pg. 255)       OPEN GYM 8am to 9am Endurance WOD available       SKILLS CLASS WORKOUT KB Snatches GHD/GHR 2 min bike test       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 7×2 Back Squat @80% (Every 1:15) Lean: 7×3 Back Squat @ 70% (Every 1:15)   Metcon:   Welded and Welded Lean 3 Rounds Max Effort 2 Min. Burpees 2 Min. Toes to Bar 2 Min. Cals on Bike Rest 1 Minute   Mobility: Pre – Hip and External Rotation (pg. 307) Post – 5 minute cool down and then trainers favorite mobility       OPEN GYM 8am to 9am       SKILLS CLASS  Bar Muscle Ups Rope Climbs Hand Stand Walks       MOBILITY CLASS New and improved mobility techniques from Supple Leopard 2!       LADIES NIGHT   Warm-Up: 8 Rounds of 30/30 Air Squat/Burpees   Skill of the Month: Handstands Getting upside down; Handstand Drills 2 Rounds 10 GHD Sit-ups/20 AbMat Sit-ups 15 Hollow Rocks 20 Dragon Flags Metcon: LADY MASH 3 Rounds 12...Read more