Blog

8am and 9am classes – 35:00 AMRAP 100m run 20 Russian Twists 1/1 10 Plate Ground to overhead 45/35 – 200m Run 20 V-ups 10 Push-Ups – 300m Run 20 Overhead Lunges with Plate 10 Burpee broad jumps – 400m Run 20/15 Cal Row 10/7 Cal Bike

Friday: 8a/9am classes Saturday: 8a/9am classes. No barbell “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- —- For TIme: 200/150m row 20 Double unders (30 singles) 10 weighted Sit Ups – 300/250m row 30 Double unders (45 singles) 15 weighted Sit Ups 400/350m row 40 Double…

July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- —- 2 Rounds: :20 Sec Bike 4/4 box step ups 5 RDLS 10/10 monster band kick backs 10 Straight Arm Banded Lat Pull Downs 10 alt pigeon stretch 10 Cat/cow…

July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- . Row 500m (Easy) 20 PVC Dislocates 20 Shoulder taps 20 Plank up/downs (elbows to hands) Then… Every 2:00 x 5 sets: (week 3 of 4) 6 Seated strict press…

10 Inch worms 10 Alt Cossack :10 Chin up Hang Then.. Warm-up (Quickly) Bike 2:00 Banded Hip Thrusts x 30r w/ :30 Hold Banded Side Step – Down & Back Banded High knee March × 30 Walking lunges – Down & Back Then… Front Squat Every 2:00 x 5 sets: (week 1 of 3) Warm-up…

Take 12-14 min to complete part a and part b. 3 Sets: 8 Inverted Barbell Rows 12 Plate front raise Rest 1:00 between sets Then…. 2 Rounds For Time: 30 Dumbbell Box Step Ups 50/35 20 Double Unders or 30 Single Unders 20 Back Squats 135/95 20 Double Unders (or 30 Single Unders) 10 Shoulder…

Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch Hang Power Snatch 5 OHS Then… Snatch Every :90 x 6 sets: 1 Snatch Deadlift + 1 Snatch Then…. For Time: 40 Wall Balls 800/750m Row 20 Toe to Bar 30 Wall Balls…

2 Rounds: :30 Sec Row 10 Ring rows 10 Banded Curls 10 Bench dips :30 Sec Bike Then.. 4 Rounds For Time: 25/20 Cal row 20/15 Cal bike 2 Rounds of: 10 DB Chest Supported row (place bench on an incline off rack) 10 Hammer Dumbbell Curls 10 DB OH Seated triceps ext 10 Tuck…

Sunday: Closed Friday: No 7:30pm class Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch Then… Deadlift Every 2:00 x 6 Sets: (Week 6 of 6) Set 1: 8 @ 62-67% Set 2: 5 @ 67-72% Set…