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Announcements – We have started our our newest cycle, which will take us through the end of the year.  You will notice we now have two different programming tracks – “Fitness” and “Performance”.  Learn more about each track and which one you can choose with this link. Warm Up - 3:00 Jump…

171009

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Warm Up - Coach's Choice Skill/Strength - 3 Rounds (3:00/round): 6 Deadlifts (65-70% 1RM) 5-8 Chin ups MetCon - "Hardwired" 12:00 AMRAP 15 Overhead Kettlebell Swings (53/35lbs) 15 Wall Balls (20/14 lbs) 10 Single-Arm Kettlebell Push Presses (53/35lbs - 5 each arm) Cool Down - Lacrosse Ball or Foam Roll…