Month: February 2017

3.1.17

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
High Hang Clean + Hang Clean + Clean
*Build

B.
Every minute, on the minute, for 20 minutes:
Minute 1 – 20/15 Calorie Row
Minute 2 – 15 Burpees
Minute 3 – 30 Double Unders + 8-10 Handstand Push-Ups
Minute 4 – Rest

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2.24.17

Friday

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

2.23.17

Thursday

Every minute on the minute for 30:00
1 – 15/10 Calorie Bike
2 – 60′ Waiters carry (weak) 60′ Waiters carry (strong)
3 – 15/10 Calorie Row
4 – 60′ Suitcase carry (weak) 60′ Suitcase carry (strong)
5 – 25 Hollow Rocks
6 – 15 Banded Pull Aparts

Monday Morning ReMinders 

2.20.17

-The Open starts on Friday. Are you registered?
** Come down to Freedom 5pm for Friday Night Lights. Every Friday night during the Open season we will have a vendor here sharing their passion and products. This Friday we will have a DJ plus Sail Away and Fresh N Fit. Come on down!! 

-During Open season there will be no 6am on Fridays. 
-Dr. Dan is back next Monday the 27th. 
– Send us those transformation pics with a summary to our email. 
– Xendurance will be here on Wednesday