SCHEDULE

Each group class begins with a combination of warm-up, stretching, mobility and specific workout movements then ends with either strength training or high intensity programing (or a combination of both).

WOD (workout of the day) class schedule/duration :1 hour

  • Monday- Friday: 6 AM, 7 AM, 10AM, 4:30PM, 5:30PM
  • Saturday 8:30 AM and 10:30 AM

WOD (workout of the day)

Thanksgiving
Warm-up
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
10 rounds for time :
2 dumbell snatches 70/50
4 dumbell lunges 70/50
6 over the dumbell burpees
8 box jumps
100 meter run

Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.

  • Monday- Friday: 11:30 am to 5 pm
    Duration 5 1/2 hours

Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.

  • Monday- Friday: 11:30 am to 5 pm
    Duration 5 1/2 hours

Schedule A Consultation
With Coach Tito

Book Your Class

Thanksgiving Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) 10 rounds for time : 2 dumbell snatches 70/50 4 dumbell lunges 70/50 6 over the dumbell burpees 8 box jumps 100 meter run

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Comp Wednesday Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) Vetwod 20.2 15-12-9-12-15 Thrusters 95/65 Pull ups

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Tuesday Warm-up 5Star any machine 2 minutes any machine Weightlifting Snatch Balance (5-3-3-3-3) Metcon Metcon (Time) 3 rounds for time: 10 single arm db oh squat 35/25 lbs 60 double unders 50 hollow rocks

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Monday Warm-up 5Star any machine 2 minutes any machine Weightlifting Bench Press (10-10-10-10) Push-ups (10-10-10-10) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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Grid Saturday h2h Warm-up 5Star any machine 2 minutes any machine Metcon Metcon Rower tailpipe 250m row while partner holds 100/70 lbs front rack kb Metcon Metcon (Time) 4 rounds: 3 front rack lunges 95/65 lbs 6 thrusters 95/65 lbs 9 pull ups

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Freestyle Friday Warm-up 500m Row (Time) Max Effort 500m Row Metcon Metcon (Time) 6 rounds For time: 20 single arm dumbell thrusters 50/35 lbs rt arm 50 double unders 20/14 20 single arm dumbell thrusters 50/35 left arm 20 wallball 20/14

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Gymnastics Thursday Warm-up 5Star any machine 2 minutes any machine Gymnastics Pull-ups (5 sets of 5 ) 1 set regular 4 sets of weighted Metcon Metcon (Time) 3 rounds for time : 3 muscle ups 30 alt medball lunges 50/40 lbs 20/15 machien cals

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Comp Wednesday Warm-up 500m Row (Time) Max Effort 500m Row Metcon (Time) CLT Qualifier 20.2 11 minute amrap: 3 toe 2 bars 3 overhead squats 75/65 lbs 3 lateral bar over burpees 6 toe 2 bars 6 over head squats 75/55 lbs 6 lateral bar over burpees Etc for 11 minutes in incriments of 3

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Tuesday Warm-up 500m Row (Time) Max Effort 500m Row Weightlifting Clean (3 x 10 emom ) 3 reps emom @ 70% of 1 rep max Metcon Metcon (Time) 4 rounds for time: 15 ring push ups 15 power snatches 75/55 lbs

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Monday Warm-up Clean (10 m Emom 3 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap : 10 box jumps 24/20 inch 5 db ball cleans 100/70 lbs 20 grappling shoot through’s

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