Monday, September 29, 2025

Warm Up

As Posted

Skill/Strength

10 Min EMOM 

- 3 Pull-Ups

- 4 Burpees

- 5 Box Jumps

Conditioning

AMRAP in 5 minutes -

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 3 Minutes

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Toes to Bar 

- 10 Unbroken Push-Ups

Thursday, September 25, 2025

See You at 5 

Meet at 'The Hill"

5k Weighted Vest Walk

** Thursday Challenge

Each Round Perform 25 Moves of Athletes Choice

Wednesday, Spetember 24, 2025

Warm Up

As Posted

Skill/Strength

- Bar Hang Hold

Followed By

- 200m Farmers Carry

Conditioning

TABATA Wednesday Challenge

-Deadlifts

-Static Lunges

-Reverse Plank March

-DB Scissors

-DB Tricep Extensions

-Goblet Squat

-Push Ups

-KB Swings

Monday, September 22, 2025

 Happy Birthday Amanda!!! Excited to Celebrate YOU!!

Amanda's Birthday Warm Up

Stretch

Light Jog

-9 Squats

-20 Mountain Climbers

-88 Side-to-Side w/Arms

Amanda's Birthday WOD

18 Minute AMRAP

-37 Deadlifts

-37 Bar Jump Overs

-37 Weighted RussianTwists

-37 KB Swings

-37 KB Waiter Lunges

-37 Pull Ups

-37 Sit Ups

-37 Calorie Row

-37 Partner Heavy Ball Toss

Amanda's Birthday Run

-1988m Run

Thursday, September 18, 2025

Meet at "The Hill"
5PM for a 5K

*Challenge- wear your weighted vest

Wednesday, September 17, 2025

 Happy Birthday Nancy!!!

Excited to Celebrate YOU Tonight!!

Nancy's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-18 Lunges

-72 Side-to-Side

Nancy's Birthday WOD

18 Min AMRAP

-53 Weighted Squats 

-53 BP Sit Ups 

-53 Burpees 

-53 DB Side Lunges 

-53 Push Up 

-53s Weighted Plank

-53 Weighted Step Ups

Nancy's Birthday Run

-1972m Run

Monday, September 15 , 2025

Warm Up

As Posted

Skill/Strength

2 Rounds/1 Minute Ea.

-Bunny Hop

-Body Wave

-Arm Swing

-Trunk Twist

-Dead Arm

-Golf Twist

-March Slap

Conditioning

Baseline

-500m Row

-40 Squats

-30 Sit Ups

-20 Push Ups

-10 Pull Ups

Cash Out

Group Mile Run/Jog/Walk

Wednesday, September 10, 2025

Warm Up

As Posted

Skill/Strength

2 Rounds

-2 Min Unbroken Sit Ups

-1 Min Unbroken Push Ups

-1 Min Unbroken Lunges

Conditioning

TABATA DB WOD

-DB Curls

-DB Snatches

-DB Push Press

-DB Skull Crushers

-DB Scissors

Monday, September 8, 2025

Warm Up

Stretch

150m Shuttle Run

-20 Jumping Squats

-15 Mountain Climbers

-10 Push Ups

Group Warm Up

2 Sets

-200m Farmer Carry

-Timed Max Bar Hang

Conditioning

18 Min AMRAP

-10 Bar Bench Press

-20 Deadlifts

-30 Goblet Squats

-40 KB Swings

-50m Sprint Row