Monday 10/15/18

Mobility: Hips/shoulders Skill: None Strength:  Metcon:   Kor: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 10/14/18

Mobility: Ankles Skill: Emom 3 rounds 80′ Prolwer 15 GHD 8 each arm DB Rows Strength: None Metcon:   Kor: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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Saturday 10/13/18

  All Classes are canceled for today for our Barbell for Boobs event. come down and support your fellow members and this great cause.  If you did not sign up we can find you a spot. See you all at the gym. Metcon:    

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Friday 10/12/18

Mobility: Full Body Skill: None Strength: None Metcon:   Kor: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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Wednesday 10/10/18

Mobility: Hips/Ankles Skill: Three sets of: 40 V-Ups Rest 15 seconds 60 Second Prone Plank Hold Rest 15 seconds 45 Second Side Plank Hold (Left) Rest 15 seconds 45 Second Side Plank Hold (Right) Strength: None Metcon:   Kor: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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