Saturday 11.30.19

Just a reminder!! Check social media and/or the website before coming tomorrow!! We will cancel if the weather is too bad.

Also, Open Gym on Sunday will be at normal time (if weather permits) 1-2:30pm.


3 Rounds

200 Meter Run or Row

15 Light Kettlebell Swings

10 Lateral Box Step-ups (Each Side)

5 Inchworms


Olympic Cycling

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders

Minute 2: 3 Push Presses + 3 Push Jerks

*Start at 55% of Estimated 1RM Push Press and Build


Spend 10 minutes working on your Goat


Calves Foam Roll: 2 Minute Each Side

Ankle Dorsiflexion: 90 Seconds Each Side

Medicine Ball Thoracic Opener: 2 Minutes