LIFT @ 7pm - Deadlift

Part 1: 2 Sets of 5 SUMO Deadlifts - Same weight for both sets THEN, make a 20-30# jump(if possible, case by case)and complete: 3 Sets of...

Holiday Workout - Coach's Choice Kids Class and Teens Class available

Every 3 Minutes x 6 Rounds: 100 Meter Farmer Carry 20 Alternating Dumbbell Hang Power Snatch 10 Push Up + Taps

PART 1: BENCH PRESS 4 Sets of 8 Reps PART 2: AMRAP 4: 21 Cal Row/15 Cal Bike 8 Burpees 21 Pullups/Ring Rows/ Inverted Row Rest 4 Minutes...

5 Rounds 12 Dumbbell Shoulder Rack Deficit Split Squat, Right 12 Dumbbell Shoulder Rack Deficit Split Squat, Left 16 Banded Side Lying...

4 Rounds 3 Wall Walk/Inchworm/Shoulder Taps 16 Dumbbell Hang Squat or Power Clean 12 Dumbbell Push Jerk/Push Press/Strict Press 3 Wall...

PART 1: Deadlift 6 Sets of 6 Reps PART 2: For Time: 10 Single Skips 15 AbMat Sit-ups 150m Row/200m Bike 20 Single Skips 15 AbMat Sit-ups...

Part 1 3 Supersets 20 Alternating Dumbbell Curls (10 per arm) 10 Tricep Extensions Part 2 3 Supersets 10 Curls 20 Alternating Tricep...

4 Rounds Each Round is Performed on a 5 Minute Clock 400m Run/ 22 Cal Bike/500m Row then with the remaining time in the 5 Minute window...

Every 3 Minutes for 24 Minutes (8 Rounds) 10 Barbell or DB Back Squat 11 Cal Bike/250 Meter Row

Part 1 10 Rounds (10 min Time Cap) 6 DB Snatches 3 Burpees over DB/Plank Burpees/Elevated Burpee Part 2 4 Rounds Min 1: 40 sec Elbow...