If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You do not need to sign up for a one-on-one intro. You will be instructed on how to perform everything in that days workout scaled to your ability.

So just sign up and come on in!

Strength: 5×5 Deadlifts

WOD:

21-15-9

Overhead Squats 95/65

Chest to Bar Pullups

Box Jumps

Core: 3×20 Hip Extensions, 3 x 10 GHD’s

Strength: 5×5 Shoulder Press

WOD:

Max rounds in 12 minutes
6x Bench press (205, 135#)
9x Power Clean (155, 115#)

CORE: 30 Hollow Rocks/ 30 Half Moons

Strength: 5×5 shoulder press

Wod:

Reps of 15-12-9

Db Squat clean & jerk 45/25#

Burpees

Core: 50 half moons

Technical:  Handstand push-ups

If you have handstand push-ups then…

8-8-5-5-3-3 Snatch balance

Wod

My Buddy

All reps completed with 20/14 lb slam ball

Run 100 meters w ball

20 dead lifts

20 wall balls

20 toes to ball

Run 100m w ball

20 burpee ball slams

overhead squat with ball

20 russian twists with ball

20 push-ups on ball

run 100 meters w ball