5/17/17 Workouts & News


Please be aware of your surroundings and do not walk through any ongoing classes.

Also please wait at the front until the class before you is finished. Thank you!!




Every 2 minutes for 10 rounds

3 Snatches

Starting light and increasing weight (as form allows)




5 Rounds for time...

20 Kettlebell swings

20 Sit Ups

10 Hand Release push ups






Every 90 sec for 7 Rounds
5 Tempo Goblet Squats 3 sec down - 2 sec hold -1 sec up

Increase your weights between rounds, as best you can.

The final round or two should be a challenge to get through all 5 squats.


-2 min rest-


As Many Rounds as Possible in 4 Minutes

5 Burpees

5 Thrusters

-2 min rest-


As Many Rounds as Possible in 5 Minutes

10 Double Unders or 20 Singles

10 Slam Balls

-2 min rest-


As Many Rounds as Possible in 6 Minutes

15 Air squats

15 Situps


The two minutes rest, in between, is there to give you time to recover.

Do your best to work hard with minimal rest during the three workouts.

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