GRIDlocked

3 Rounds for Time: 21, 15, 9 Rep Rounds DB Burpee Step Overs 45/25 & 24″/20″ Sit Ups

Hot Shots 19

Workout of the Day “Hotshots 19″ Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post your scores to the...

Strength and Endurance 9/1 – 9/7

Endurance WOD’s: Airdyne – 200 Cal As Fast as Possible Running – 3 x 1 Mile / 5:00 Rest Rowing 4 x 500m / 3:00 Rest Strength WOD’s: Week # 8 of the program OR Test your Max Loads: Tuesday – Back Squat / Push Press Wednesday – Power...

Warm Up 9/1 – 9/7

400 m Run 15 Scorpion Stretch 10 Inch Worms 20 Leg Swings 25 PVC Pass Throughs 10 Bottoms Up KB Press 15 Single Arm KB Swings

Take Flight

Please remember that mondays hours will be from 7-12 only and the workout will be started at 20 after the hour every hour with a 40 minute time cap and no exceptions. Please plan accordingly. There are very few days per year that we institute start times. 1 Round for...

Walk it Out

We will be doing the Hotshots 19 WOD on Monday. We will have a time cap for this workout and will be starting groups every hour just like we did last year. Plan accordingly for a long workout. We will be starting this workout at 7:20, 8:20, 9:20, 10:20, and 11:20....