For Time 100 Thrusters (135/95 lb) Rx 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many...

Jason doing a CROSSOVER...5:30 PM class, FlexFit Sebring FAST UP, FAST OVER For time 42-30-18 Sit ups Crossovers 21-15-9 ROW for...

You may use a DUMBBEL or KETTLEBELL

Bench press 5-5-3-3-3-2-2-1-1 reps 12 Plank Jacks after each set Scaling: Most athletes can complete this lifting day as prescribed....

8:30 am 4:15 pm 5:30 pm On a running 35-minute clock: From 0:00-12:00 Every 3 minutes for 4 sets: 5 back squats From 12:00-17:00 ...

9:15 am Join us for MOVEMENT & MOBILITY, a combo of YOGA, PILATES, STRENGTH TRAINING & BALANCE. 9:15 AM * WED & FRI w/Lisa 5:30 PM: ...

3 SESSIONS TODAY! 8:30 AM 4:15 PM 5:30 PM Jason showing us how it's done....Candace, you're supposed to be doing BURPEES!! LEVEL 1: JUMP...

Start your day with MOBILITY WOD!!! Please bring your own mat. CLASS STARTS AT 9:15 AM! Guys & Girls WELCOME! Afternoon CLASSES: 4:15...

Need to get a picture of our Karen in the midst of this other Karen! 3 sessions today! 8:30 am 4:15 pm 5:30 pm WOD: Karen For time: 150...

Now that a few of you have a new DEADLIFT PR, it's time to shine! The "most" you'll have to do is 10, and, thank goodness, that number...

9:15 am - Join us for MOVEMENT & MOBILITY, a combo of YOGA, PILATES, STRENGTH TRAINING & BALANCE. 5:30 pm - FREE!! Community Workout to...

CLASS TIMES TODAY: 8:30 AM 4:15 PM 5:30 PM What exactly is FUNCTIONAL TRAINING? Why is it effective and important? The 4 basic functional...

9:15 am - Mobility WOD (combo of yoga, pilates, strength) 4:15 & 5:30 pm - WOD BELOW 3RFT 20 KB Walking Lunges 20 KB Swings 20 KB Reverse...

3 sessions today!! 8:30 am, 4:15 pm, 5:30 pm 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean The Clean...

Every minute for 20 minutes, alternate between: Walk/Run/Row/Bike 1 minute 15 squats *The goal is to match or beat your cardio distance...

Cafe' OPEN 8-12. The gym will be closed today. Happy Easter Weekend! See you all Monday!

TEAMS OF 2 P-1 30 BATTLE ROPE HITS P-2 AB MAT SIT UPS P-1 (2) ROPE CLIMBS P-2 KB SWINGS P-1 20 DU's...

ADV: 6 rounds for time: BEG: 2-4 RFT SUMO DEADLIFT HIGH PULL 15  wall-ball shots 15 sumo deadlift high pulls 15 box jumps 15 wall walks...

8:30 am - NUTRI-FLEX Breakfast PLUS workout!! also 4:15 PM & 5:30 pm BOOTCAMP: :40 WORK / :20 REST x 4 ROUNDS BATTLE ROPE WALKING...