Thursday, 14 Sep 17
1. Warm Up - 10 Minutes 2. Technique and Skill - 15 Minutes 3. Metcon - 15 Minute Cap “Pump House” 15-12-9-6-3 Strict Ring Dips Strict...
Wednesday, 13 Sept 17
And we're back to regular programming after Irma tried to take us out! #gorillastrong 1. Warm Up - 10 Minutes 2. Teaching/Technique - 15...
Friday, 8 Sept 17
1)Warm Up - 10 Minutes 1a)Mobility - 5 Minutes 2)Teaching and Rehearsal - 20 Minute Cap 3)Metcon - 15 Minute Cap Option A: For Time: ...
Thursday, 7 Sept 17
Warm Up - 10 Minutes Technique & Strategy - 15 Minutes Metcon - 30 Minute Cap “Skid Row” Teams of 2: Row 2k 1 Mile Plate Run (45/25) Row 2k
Wednesday, 6 Sept 17
Warm Up - 10 Minutes Technique & Instruction - 15 Minutes Metcon - 25 Minutes AMRAP x 5 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12...
Tuesday, 5 Sept 17
Warm Up - 10 Minutes Mobility - 5 Minutes Technique/Rehearsal - 15 Minute Cap Metcon - 21 Minutes 7 x 3:00 Rounds Every 3:00 minutes...