Starting January 2nd, we will be adding a Wednesday Group Class at 7pm. Privates will also be available by appointment. Stay tuned for more updates!

Fd/t=P!

"Fight Gone Bad"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating.  Today’s FGB is 3 Rounds. The
stations are:

1. Wall-ball: a: 14lb b: 8lb   10 ft Target
2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
3. Box Jump: a: 26"  b: 20"
4. Push-press: a:75 lb  b:45 lb
5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Erik on Box Jumps

4 Rounds For Time of:
Deadlift 10 Reps
Dumbbell OH Sit-Up 15 Reps

Skills:
Burgener Warm Up
DB HPS

Learning the Dumbbell Hang Power Snatch.

Deadlift 3-3-3-3-3 reps.

Additional work today included Jump Rope mechanics and B2B Tabata Squats.

Jacinto helps Michele set her back. She pulled a new PR of 115×3 a few sets later!

10-9-8-7-6-5-4-3-2-1 Reps of:
Dumbbell Hang Power Clean
Push Press
Overhead Squat

Bear Crawl

Each of the three lifts done in sequence is counted as one rep.  Follow each set with a Bear Crawl across the Lyceum.

Jeremy makes it look easy.