Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

3 sessions today!! 9:15 Movement & Mobility 4:15 & 5:30 pm WOD BELOW 50-40-30-20-10 reps for time of: Kettlebell swings 35#/50# Sit-ups...

For time: 22 steps dumbbell overhead lunge 30 dumbbell box step-ups 5 handstand push-ups 30-foot crab walk https://youtu.be/I-3r4cl4ahA ...

15-12-9-6-3 reps for time of: Deadlifts Burpee pull-ups Set the pull-up bar 6 inches above your reach.

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

Bench press 5-5-3-3-3-1-1-1-1 reps ADD WEIGHT EACH ROUND 12 Plank Jacks after each set Scaling: Most athletes can complete this lifting...

Every 2 minutes until the required repetitions cannot be completed in the given time: Run 200 meters 5 burpees *Add 2 burpees after each...

Complete as many reps as possible in 18 minutes of: 400-meter run 30 Abmat sit-ups 20 box jumps 10 power cleans Lena & Edge - FlexFit...

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

8:30 am BEGINNER/INT. 4:15 PM INTERMEDIATE LEVEL 5:30 PM INT/ADV LEVEL 20 minutes AMRAP: 12 box jumps 10 kettlebell swings 8 ring dips...

9:15 AM: Movement & Mobility 4:15 PM: Intertmediate version of WOD below 5:30 PM: Int/ADV WOD below WOD: For time: Accumulate 6...

8:30 am 4:15 pm * 5:30 pm Complete as many rounds and reps as possible in 12 minutes of: 5 pull-ups 10 knees-to-elbows 15 goblet...

4:15 & 5:30 PM SESSIONS WOD: 10 rounds for time of: 9 thrusters 35 double-unders ♀ 65 lb♂ 95 lb DOUBLE UNDERS

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

Back Squat Barbara 4 rounds complete: 20 pull-ups 30 push-ups 40 sit-ups 50 squats POST YOUR TIME AFTER EACH ROUND OF AIR SQUATS. ...THEN...

For time: 800-meter run 60 kettlebell swings 400-meter run 60 kettlebell walking lunges 800-meter run ♀ 35 lb♂ 53 lb Scaling: Complete...

3 rounds: 800-m run 15 deadlifts ♀ 205 lb ♂ 315 lb Scaling: Reduce the weight on the deadlift to keep the rest and transitions short....

Michael 6 rounds for time of: Run 400 meters 25 back extensions 25 sit-ups Scaling: This Hero workout contains a high volume of each...

Mobility WOD = WORKOUT OF THE DAY! FRIDAY CLASS!!!!! 9:15am w/Lisa....Bring a friend....and a MAT!! WALK IN RATE: $17 PUNCH CARD RATE: ...

CLASS TIMES: 8:30 AM, 4:15 & 5:30 PM Complete as many rounds and reps as possible in 9 minutes of: 4 walking lunges (overhead plate) 2...