171013

REMINDER:  No Saturday classes in October, please check out our beFitness October Challenges. Rowing:  6 Rounds 2 Minutes Hard Pace /1 Minute easy pace     […]

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171012

3 Mile Assault bike Time Trial: rest 5 Minutes 12minute AMRAP: 10 HandStand Push Ups 20 Chest to Bar Pull Ups 30 Double Unders Scale WOD: 10 Yoga Push ups 20 Supine Rows 60 Single Unders […]

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171011

Warm Up: Row 1k or bike 1.5 Miles Dynamic Stretch Squat Flexibility, Front Rack flexibility Clean and Jerk 8 minutes: Clean Technique Pwr Clean from Hip, + Squat Pwr Clean from knee, + Squat Pwr Clean from floor, + Squat 8 minutes:  Split Jerk Technique from Rack Press from Rack Push Press from Rack Back on the Wall Dip work Foot […]

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171009

Tabata:  Side Planks Skill:  Kipping Pull Up EMOM 11 10-0 Wall Balls 0-10 Pull Ups Conditioning:  6 Rounds 400m (.25 run) :30 rest   […]

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