- Happy Labor Day- Class Schedule is : 7:00, 8:15 & 9:30am Classes! Enjoy your day!
- We are moving to 171 3rd Street on Sept. 11th & 12th with the first class being on Monday Sept 13th at 5am!!
Compete
5 Rounds For Reps:
1 Minute: Dumbbell Bent Over Row 50/70 M35/50
1 Minute: Dumbbell Snatches 50/70 M35/50
1 Minute: Calorie Row or 200 M Run or Cals on Any Machine
1 Minute Rest
Score = Sum Total of all Reps
Sweat
5 Rounds For Reps:
1 Minute: Dumbbell Bent Over Row 35/50 M25/40
1 Minute: Dumbbell Snatches 35/50 M25/40
1 Minute: Calorie Row or 200 M Run or Cals on Any Machine
1 Minute Rest
Score = Sum Total of all Reps
Train
5 Rounds For Reps:
1 Minute: Dumbbell Bent Over Row 50/70 M35/50
1 Minute: Dumbbell Snatches 50/70 M35/50
1 Minute: Calorie Row or 200 M Run or Cals on Any Machine
1 Minute Rest
Score = Sum Total of all Reps
AFTER PARTY- For Quality
30-20-10:
GHD Sit-Up
Bar Dips
Seconds L-Sit
AT HOME (with minimal equipment)
1 Minute: Dumbell Bent-Over Row (switch arms every 5 reps)
1 Minute: Dumbbell Snatches
1 Minute: 200m Run (rest remaining time of the minute if finish early)
1 Minute: Rest
[Score = Sum Total of all Reps]
EQUIPMENT FREE
1 Minute: Candle Sticks
1 Minute: Burpee Broad Jumps
1 Minute: 200m Run (rest remaining time of the minute if finish early)
1 Minute: Rest
[Score = Sum Total of all Reps]
