1. Split Squat 4x 6-8 Per leg 2. 4 Sets of: 30 second Front Rack Hold (205/135) 30 second Dead Hang Hold 10 Strict Handstand Push ups 3. 1 set of Max Unbroken Wall Balls * If you do not reach 40, every rep that you are short you must complete burpee Box J ... Continue Reading

1. AMRAP x 20 minutes 9 Chest to Bar Pull ups 12 Deadlifts (225/155) 15 Burpees over Bar 400m Run

1. Every 90 seconds for 12 minutes Push Press x 5 reps 2. For Time 30 Toes to Bar 40 Front Squats (135/95)

Tuesday 1. High Hang Clean 2RM 2. In Team of 2 Alternate rounds of: AMRAP x 7 minutes 10 cals Bike 10 Kettle Bell Swings(70/55) Rest 1 minutes AMRAP x 7 minutes 100m Run 10 Hang Power Clean (135/95) Rest 1 minute AMRAP x 7 minutes 10 cal Row 10 Burpee ove ... Continue Reading

Civic holiday hours Friday, Saturday Normal hours Sunday Women’s Barbell Class-cancelled Open Gym 11-2 Monday Class 9-10, 10-11 Open Gym Back area 9-1:30 Main floor 11-1:30 1. 3 sets of 100ft Kettle Bell Front Rack Carry 15 Strict Handstand Push ups ... Continue Reading