Join a great community of people! All levels welcome. This is Chrissy and Megan our girls always hitting it hard and chatting it up. Your gym should be your place! A getaway, find a group of people who push you to make you better! Warm up Coach Led Strength / Skill Push Jerks Build a heavy double Workout of the day 5 hang power cleans 115/85# 10 UB Wall balls 10 burpee box jumps 3 min AMRAP x 4 resting :45 seconds between each AMRAP
Warm up Coach Led Strength / Skill 3 rounds of each movement 25 ball push ups 5-10 seconds planche tucks 15 maltese raises Workout WOD 1 10 min EMOM Min 1 - 7 TnG power cleans 115/85# Min 2 - :20-:30 seconds L sit (hanging) WOD 2 7 min AMRAP 50 Double unders 50 Air squats max set unbroken pull ups When you break with pull ups you start back at the top, scored by pull ups added up.
Warm up Coach Led Gymnastics Warm up Theraband shoulder loading & activation 4 stations resting 60-90 seconds between stations x 3 rounds Tempo Dips (rings, if you can’t perform them on a box 3 reps 5/5/1 (5 seconds descent, 5 sec pause, explode to the support & 1 sec between reps) Pike ups 25 reps Ring pull ups 5 reps and hold for 1 second before coming back down for each rep HS box walks x 3 both directions (180 degrees) Workout 12 min AMRAP 15 Power snatches 95/65# 30 Wal
Warm up Coach Led Strength / Skill Hand stand hold (facing wall) :20-30 seconds rest as needed between rounds for 6 rounds Pike box hand stand walks * Pike on box stacking hips over hands and walk around the box and then back* repeat for 7 rounds rest between sets Workout “Chalmers" 3 rounds for time 10 shoulder 2 overhead 10 toes 2 bar 10 box jumps 10 burpees We are going to miss you guys! Safe travels! Doug and Helen getting a good workout in with Coach Andrea!
Our girl Megan, military wife & mother to two beautiful angels one of which attends our kids program, Kora, 3 years old and loving it! Megan, making the squat look easy with the ideal position. With her new Nike Rameleos 3 for weightlifting! It’s a lifestyle! Warm up Coach Led Strength / Skill :30 seconds hollow hold :30 s rest :30 s Hand Stand hole (face wall) :30 s rest X 8 rounds Workout of the day 6 min AMRAP 7 shoulder to over heads 115/85# 10 pull ups 15 burpees Rest 2