Blog

Unrated – U60 View Public Whiteboard Warm-up 8 minutes 15/12 Calorie Row (start easy and build in intensity each round) 10 Hanging Scap Retractions 10... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 30 Single Unders/Jumping Jacks 10 Alternating Lunge Elbow to the Floor (Total) 5 Dynamic Squat Stretch... Read More

Unrated – Personal Training View Public Whiteboard Warm-up light biking/rowing dynamic Strength chin ups 3×6 DB pull over 3×10 DB Row 3×10 Landmine Row 3×10... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 20 plate hops 10 air squats 20 plate hops 5 inch worms Metcon Metcon (Time) 3 sets... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 20 plate hops 10 air squats 20 plate hops 5 inch worms Metcon Metcon (Time) 3... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:30 Bike (building intensity each round) 10 wall slides in wall sit (90 degrees) position 7... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets: 400m run/row 20 plate hops 10 Cossack squats 5 inch worms (2 push ups) Metcon Metcon... Read More

Unrated – Specialty View Public Whiteboard Metcon Metcon (Distance) 3 sets: 2 min moderate pace 2 min easy pace 1 min fast pace 2 min... Read More