10.30.2015

Friday

Start your Halloween off with us at 8:30am tomorrow!  We'll start with a moderate workout (just a little something to get the blood flowing- we have final assessments on Monday!), then coffee and some serious head-to- toe mobility work, AND you'll get some Halloween treats!  Samples of  the Steve's Paleo Bars and Paleo Treats will go quite nicely with your coffee :). 

FPP during warmup/stretching

Tabata intervals, rotating every interval. 4 Rounds
1. Ball Slams
2. Burpees
3. Broad Jumps
4. KBS
5. Ball Slams
6. Burpees
7. Broad Jumps
8. KBS
Rest 2 min

9.18.2015

Be sure to come to class on Saturday if you need to make up your first assessment!  

Friday

 EMOM x 7

7 Thrusters

1 Burpee + 1 each round

-Easy 400m jog-

EMOM x 7  

12 KBS

50m Sprint

9.4.2015

Saturday workout will be at 8:30, as usual. If you need to make up your final assessment, this is the only time to do it!  

We will be having one class on Labor Day, also at 8:30.  And we'll be out back making good use of the lovely field DeWayne has been mowing for us! :)  Come play with us!

Friday

Partners- You go, I go
*7 Rounds per partner
12 Wall Balls
6 TTB
3 Burpees

Then relay
3x 200m Run

*One partner completes 12 WB, 6 TTB and 3 Burpees while the other rests.  They continue taking turns until EACH person completes 7 rounds.  Then, they EACH run 200m 3 times, relay style.

8.14.2014

Friday

Fighter Pullup Prog.
Pistols (same rep scheme as pull-ups)
Rest as needed

5 RFT
2 Wall Walks
6 Burpee Broad Jumps
12 Pushups
16 Killers (total)

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Modified

Fighter Pullup Prog.
Pistols progression (same rep scheme as pull-ups)
Rest as needed

4 RFT
2 Wall Walks
6 Burpees
12 Pushups
16 Lunges (total)