Deadlift

5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%

then…

6 rounds of:

– 400m run

– 90 second rest

*record total time not including final rest

Spend 15 minutes working on at least one of your goals for the CGRC

then…

“Karen”

150 wallballs for time (20/15)

 

Warm-up

– 30 straight wallballs

then…

3 Rounds for Time:

– 10 ring push ups

– 11 box jumps

– 12 pull ups

– 400 m run

Rest 1 min between rounds, record total time

Getting After It

Congrats to Mason and Zach for nailing their first muscle-ups at Sunday Suckday! Are you taking advantage of when the gym is open outside of class to help you try to reach your goals for the Cupid Goal-Reach Challenge?

New Class Times

5:30 and 6:30pm Monday – Friday

Sunday Suckday

This Sunday from 12-2pm

New Elements Class

Starting Wednesday, Jan. 25th

3 spots left! Call or email for more information

Sholder/Hip mobility

then…

Back Squat

– 5×5

then…

“Randy”

– 75 Power Snatches for time (75/55)

For time:

– 400 m run

– 50 squats

– 400 m run

– 75 double unders

– 400 m run

– 100 abmat sit-ups

– 400 m run