TICKETS ON SALE NOW AT BOX through the end of February!!!!
We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes…you know…the one that everyone always wants to use, but there are only 2….our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It’s a win win for everyone! You can even gift your raffle ticket if you choose.
STRENGTH:
#backsquats (15 min)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
BeachFit will do:
AMRAP 15
10 Medicine Ball Lateral Climbs Video
10/8 Cal Ski
5 Goblet Squats
WOD:
#blackandtan (22 min Cap)
3 Rounds:
9 Toes to Bar (Scale to Hanging Knee Raise)
7 Lateral Barbell Burpees
5 Hang Squat Cleans 135/95 (155/105) *Can scale to Front Squats if needed
30/21 Calorie Row (21/15 Cal Bike)
3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans 155/105 (185/135)
30/21 Calorie Row (21/15 Cal Bike)
3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans 185/115 (225/155)
*The first barbell is intended to be a moderate weight that you could complete unbroken each round
*The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout
*BeachFit will do DB Hang Squat Clean
CASHOUT:
#midline
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side) Video
12 Ketllebell Lunges (6/Side)
32 Banded Face Pulls Video
