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GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal Machine 15 Air Squats Strength: Strict Press (every 2:00) 7×10 (light) MetCon: Build: For Time: 15 OHS (75#/55#) 400 Meter Run 12 OHS (95#/65#) 400 Meter Run 9 OHS (115#/75#) 400 Meter Run 13 Minute Time Cap Welded: For Time: 15 OHS (115#/75#) 400 Meter Run 12 OHS(135#/95#) 400 Meter Run 9 OHS(155#/105#) 400 Meter Run 13 Minute Time Cap Warrior: For Time: 15 OHS (135#/95#) 400 Meter Run 12 OHS (165#/115#) 400 Meter Run 9 OHS (195#/125#) 400 Meter Run 13 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Band Pull Aparts 10 PVC PT 2 Rounds 20/15 Cal Machine 15 Air Squats Lean: 2×15 Minute AMRAP 40/35 Cal. Row 30 Alt. DB Snatches (40#/25#) 20 Single Arm Push Press (each side) 10 Single Arm Front Squats...Read more

Start your weekend off right and enjoy an early morning stretch with Amy by the pond this Saturday (7/27) from 7AM-8AM.  Sunscreen, sunglasses, and a mat are suggested, as only a limited number of mats will be available. If you have any questions about our yoga program you can contact Dawn ([email protected]).Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Single Leg KB RDL (each side) 10 BB Front Squats 12 Cal. Machine MetCon: Build: 0:00-8:00 Minutes AMRAP 15 DU or 70 Singles 8 DB OH Lunges (30#/20#, in place) 12/9 Cal. Row 8:00-13:00 Minutes Find 4RM Deadlift 13:00-19:00 Minutes For Time: 30 DU or 200 Singles 14 DB OH Lunges 30/24 Cal. Row *There will be 3 different scores, one for each workout. Welded: 0:00-8:00 Minutes AMRAP 50 Double Unders 8 DB OH Lunges (50#/35#, in place) 12/9 Cal. Bike 8:00-13:00 Minutes Find 1RM Squat Clean 13:00-19:00 Minutes For Time: 150 Double Unders 14 DB OH Lunges 30/24 Cal. Bike *There will be 3 different scores, one for each workout. Warrior: 0:00-8:00 Minutes AMRAP 70 Double Unders 8 DB OH Lunges (75#/50#, in place) 12/9 Cal. Bike 8:00-13:00 Minutes Find 1RM Squat Clean 13:00-19:00 Minutes For Time: 200 Double Unders 14 DB OH Lunges...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine Strength: Back Squat (2:00) Build: 5×5 Welded: 5×3 (Heavy) Warrior: 5×1 (90%) MetCon: Build: 12 Minute AMRAP 10 Pull Ups or 16 Ring Rows 20 Wall Balls (14#/10#) *Decrease pull ups by 2 and WB by 4 reps each round and go up by 2 and 4 after getting to the bottom. Welded: 12 Minute AMRAP 20 Pull Ups 20 Wall Balls (20#/14#) *Decrease by 4 reps each round and go up by 4 after getting down to 4. Warrior: 12 Minute AMRAP 20 C2B Pull Ups 20 Wall Balls (20#/14#) *Decrease by 4 reps each round and go up by 4 after getting down to 4. LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine MetCon: 3 Rounds 800 Meter Run 25 DL (115#/75#) 15 Lateral Burpees 50 AbMat Sit Ups...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS High Pulls 10 KB DL 3 Rounds 20 Sec. Plank 5 Cossack Squats (each side) MetCon: Build: 15 Minute EMOM 5 Power Cleans (115#/75#) Welded: 15 Minute EMOM 5 Power Cleans (185#/125#) Warrior: “Boulder” 15 Minute EMOM 5 Power Cleans (225#/155#)Read more