Upcoming Events
- September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home!
- October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
- October 26th. 9am to 6pm. Rock Tape Seminar
Thursday (9/26)
WOD Prep:
15 Groiners
1. 2 Rounds For Time of:
12 Overhead Squat (135 / 95)
12 Burpees
9 Power Snatches (135 / 95)
9 Burpee Box Jumps (20')
6 Snatch (135 / 95)
6 Burpee Chest To bar Pull-Ups
12 Overhead Squat (135 / 95)
12 Burpees
9 Power Snatches (135 / 95)
9 Burpee Box Jumps (20')
6 Snatch (135 / 95)
6 Burpee Chest To bar Pull-Ups
* 20 Minute Time Cap
2. High Bar Back Squat 4 x 7
* Work up to a heavy 7 repetitions.
** Then Complete 4 sets of 7 repetitions with that weight.
*** Rest 2 Minutes Between Working Sets (Or As Needed).
* 20 Minute Time Cap
3. Weightlifting Complex – Optional After Class
3 sets of:
3 sets of:
3 Position Clean (1 Hi-Hang, 1 Mid Thigh, 1 Just Below Knees)