5/11/17 Workouts & News

Friends at the gym



Tomorrow is Bring a Friend/Free Trial Class day!


It may be cool out tomorrow evening but the grill will still be lit for our BBQ.

Please join us at 7pm for drinks and 7:30pm for food. Not required but

If you’d like, you may bring a drink or a dish to share or something to throw on the grill.




2 minutes to find max number of Unbroken pull ups

Kipping is allowed and may use bands to scale, but

the band needs to be light enough that you can't get more than 10 reps

-rest 2-


Every Minute on the Minute for 10 minutes

80% of your above Max Unbroken Pull Ups

***No more than 10 pull ups in a minute




3 Rounds for time...

500m Row

15 Burpees

10 Push Press (135/75)

Cap: 18 minutes






Double Under Skill work




As Many Rounds As Possible in 12 Minutes

12 Dumbbell Snatch (6 per side)

12 Kettlebell swings

12 Step Ups w/DB or KB


-2 min rest-


Tabata Mashup

Double unders/Singles


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