Monday

SCHEDULE CHANGE!

Afternoon classes are now 5:30pm and 6:30pm on Monday’s and Wednesday’s, and 6:30pm on Tuesday’s and Thursday’s.

We have made this change in an effort to accommodate those of us who don’t finish our work day until 5pm.  We appreciate your input and encourage any feedback you might have.
These changes are reflected in the “Schedule” link on the menubar above.

Warm-up:
300m run
1 min row/airdyne
1 min jumprope singles
Foam roll
2x (5 pull-up’s/ring rows, 5 pull-up’s, 5 GHD sit-up’s, 5 med-ball cleans, 5 kettlebell swings)

WOD:
AMRAP (as many rounds as possible) in 20min:
5 Burpees
10 Med-ball cleans 20lb
15 Kettlebell swings 55lb/35lb