Week Of 012025

Week Of 012025

Monday Class at 5PM 

Dynamic Group Warmup 

Conditioning: 15 Min Time Cap

3 Rounds For Time of: 

50 KB Swings 53/35

12 Burpees 

21 Box Jumps 

Strength: 

Front Squats 

10-8-8-8

Using 50% of 1 RM Back Squat 

From The Floor

Wednesday: Class at 5PM  

Dynamic Group Warmup 

Conditioning: 

As Many Rounds as Possible in 18 Minutes of: 

Bike 12/10 Calories 

7 Thrusters (Goal 115/75)

7 Strict Pullups 

Strength: 

Strict Press

5-5-5-5-5

Using 70% Max Across

From The Floor

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup 

Conditioning:

5 Rds of: As Many Reps as Possible in 3 Minutes of: 

60 Double Unders 

20 Toes to Bar 

Max Deadlifts @ 70% Max

Rest 1 Minute Between Amraps 

Strength:

Barbell Row

10-10-10-10

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.