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MONDAY 8-19-19

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Our staff goes through coaches development bi weekly where we cover everything from teaching, seeing & correcting faults, group management, demonstration, and presence and attitude. Here our coaches are going over an often overlooked piece of the hour long class… The whiteboard discussion. This is where the stimulus of the workout, expectations, modifications, and questions need to be addressed to the members, setting the tone for the hour. 

For time
Row 1k

Then…

AMRAP 10 MIN
10 KB SWINGS (70#/53#)
20 BOX JUMPS (24″/20″)
30 DOUBLE UNDERS

INT / 55+ RX
SAME

THEN..

53#/35#
20″ STEP UPS

BEGINNER
SAME

THEN…

35#/26#
20″ STEP UP
30 SINGLE UNDERS

SATURDAY 8-17-19

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Come join us tonight, 5pm – 8pm at the Running Shop and Hops for our 6 year anniversary party!

“Fight Gone Bad”
5 Rounds
1 min wall balls (20#/14#)
1 min Push Press (75#/55#)
1 min Box Jump (24″/20″)
1 min SDHP (75#/55#)
1 min Row for calories
1 min REST

55+
“Fight Gone Bad”
5 Rounds
1 minute at each station
Wall Balls (14#/10#)
SDHP (55#/45#)
Box Jumps (20″ both men and women)
*step down
Push press (55#/45#)
Row for Calories
Rest 1 minute

Beginner
10#/6# wall ball
45#/35# push press & SDHP
20″ Box step up

THURSDAY 8-15-19

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AMRAP 15 MIN
15 CTB pull ups
15 single arm DB hang C&J (each arm) [50#/35#]
15 box jump overs (30″/24″)
15/12 calorie bike or 20/15 cal row [first come first serve]

INT / 55+ RX
35#/25#
Box Step overs (24″/20″)

Beginner
Ring rows
25#/15# DB
20″ Step overs
10/7 calorie row or bike