Workout Of The Day

  • 17.1

    Gym opens at 9am. Beats kick off at 9:30am!


    17.1

    20 Min Time Cap

    10 DB Snatches 

    15 Burpee Box Jump Overs

    20 DB Snatches

    15 Burpee Box Jump Overs

    30 DB Snatches

    15 Burpees Box Jump Overs

    40 DB Snatches

    15 Burpee Box Jump Overs

    50 DB Snatches

    15 Burpee Box Jump Overs

  • Annie

    STRENGTH:

    Back Squat

    5-4-3-2-1

    CONDITIONING:

    For Time...

    50-40-30-20-10

    Double Unders

    Sit Ups

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Upward Dog

  • Dracula

    Join us at 7PM for the live 17.1 announcement! "Thursday Throwdown" will begin around 7:30PM after classes! The grill will be up and running!  Bring some meat, food or drink and cheer them on!


    STRENGTH:

    Power Clean

    5-4-3-2-1

    CONDITIONING:

    For Time...

    8 x 200M Overhead Plate Carry (45/25)

    Rest as Needed Between 200's.

    CORE/MOBILITY:

    :30 Bowler Stretch

    :30 Thread the Needle

    2 Min Hip Bridge Hold

  • Projector

    STRENGTH:

    Deadlift 

    5-4-3-2-1

    CONDITIONING:

    21-15-9

    KB Goblet Hold Reverse Lunge (53/35)

    Toes to Bar

    Push Ups

    CORE/MOBILITY:

    1 Min Upward Dog

    :30 Scorpion

    1 Min Lying Side Twist 

  • Fools Gold

    STRENGTH:

    20 Min to Find Max Weighted Pull Up

    CONDITIONING:

    For Time....

    Run or Row

    800M 

    2 Min Rest

    600M 

    90 Sec Rest

    400M

    1 Min Rest

    200M 

    CORE/MOBILITY:

    1 Min Runner's Stretch

    8 Strict Toes to Bar

    1 Min Straddle Stretch

    8 Strict Toes to Bar

  • Air Force

    STRENGTH:

    Shoulder Press

    5 x 5

    CONDITIONING:

    For Time....

    20 Thrusters (95/65)

    20 Sumo Deadlift High Pulls (95/65)

    20 Push Jerks (95/65)

    20 Overhead Squats (95/65)

    20 Front Squats (95/65)

    At the top of each minute you must perform 4 Burpees before any Barbell movement.

    CORE/MOBILITY:

    1 Min Child's Pose

    100 Flutter Kicks

    1 Min Pigeon Pose

    100 Flutter Kicks

    :30 Thread the Needle

  • Cardio Cinema

    Olympic Lifting at 9:30AM

    Get registered for The Open!

    CONDITIONING:

    1 Mile Run

    2K Row

    1 Mile Run

  • Carried Away

    STEENGTH:

    Power Snatch 

    8 x 2

    CONDITIONING:

    AMRAP in 10 Min...

    15 Ground to Overhead (75/55)

    30 Double Unders

    CORE/MOBILITY:

    :30 Bowler Stretch

    :30 Thread the Needle

    1 Min Straddle Stretch 

  • Fortress

    STRENGTH:

    Reverse Lunge

    5 x 10

    CONDITIONING:

    AMRAP in 11 Min 

    30 Ab Mat Situps

    12 Deadlifts (185/125)

    20 Box Jumps (24/20)

    CORE/MOBILITY:

    1 Min Downward Dog

    :30 Fire Logs

    1 Min Upward Dog

  • Hallelujah

    STRENGTH:


    Bench Press

    5 x 5

    CONDITIONING:

    For Time...

    50 Calorie Row

    30 Overhead Squats (135/95)

    30 Bar Facing Burpees

    30 Handstand Push Ups (2 Min Hold, 6 Wall Climbs, 60 Shoulder Touches)

    CORE/MOBILITY:

    :30 Superman Hold

    :30 Lying Side Twist

    :30 Superman Hold

    1 Min Child's Pose

  • Be Mine

    Bring a guest today for free! Happy Valentine's Day!


    STRENGTH:

    Back Squat

    5 x 3

    CONDITIONING:

    EMOM for 14 Min...

    Even: 15 Unbroken Wallballs (20/14)

    Odd: 12 Toes to Bar

    Every time you drop the Wallball it is a three burpee penalty at the end of the workout.

    CORE/MOBILITY:

    100 Ab Mat Sit Ups

    1 Min Pigeon Pose with Band

    :30 Bowler Stretch 

  • Do Over

    STRENGTH:

    Power Clean

    8 x 2

    CONDITIONING:

    21-15-9

    DB Clusters (50/35)

    Chest to Bar Pull Ups

    CORE/MOBILITY:

    1 Min Couch Stretch

    1 Min Hollow Body Hold with Plate Overhead

    1 Min Child's Pose with Palm Turn

    1 Min Hollow Body Hold with Plate Overhead

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