Last chance to sign up for the new RedZone Gear. Order now or miss out for the holidays.
Spin classes are starting Dec 2. Class times to be posted soon
Register and donate to our 3rd Annual Sandy Hook Fundraiser!
Fitness
Strength:
A. Hang Power Clean - 2 EMOM for 5 minutes
B. 10 minute EMOM
Even- DB box step ups 4/side
Odd- DB bent over row 5/side
Wod:
3 rounds for time
6 kb swings (53/35)
6 Goblet Squats
12 box jumps w/ step down
75 singles
Performance
Strength:
A. Clean- build to a heavy single in 10 minutes
B. 10 minute EMOM
Even- back rack box step ups 4/leg
Odd- Pull up hold - 15 sec. with chin over bar
Wod:
3 rounds for time
6 hang power cleans
12 box jumps (30/24)
50 DBU
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