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:

#beastbuilder

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

Start your first set between 40-50% of your 1RM Push Jerk

The goal here is to gradually increase loading as the overhead repetitions decrease

With rest built in, we recommend pushing for unbroken sets of Push Jerks 

*BeachFit will do Double DB Deadlift and DB Push Jerks increasing weight per round as desired

WOD:

#biltmore (22 min Cap)

3 Rounds:

50/35 Calorie Assault Bike, Row, Ski or Erg Bike

35 Box Jump Overs (24″/20″)

20 Double Dumbbell Power Cleans* (50’s/35’s)  Rx+70/50s  

(*Can also sub Power Cleans (155/105lbs)

CASHOUT:

#midline

3 Giant Sets:

10 Dumbbell Side Plank Rotations R, then 10 L : Video

16 L-Sit Flutter Kicks on Parallettes R/L=1:  Video *Scale to 1 Minute of Flutter Kicks on ground

32 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)

OPTIONAL (AFTER CLASS/OPEN GYM):

#oddobjectconditioning

2-5 Rounds, Not for Time:

50′ Sandbag Carry (150/100)

5 Sandbag Squats (150/100)

50′ Handstand Walk (*Scale to 25ft or Bear Crawl)