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)

Comp Wednesday
Warm-up
run
600m run
Metcon
Metcon (Time)
AGOQ 17.1
For time:
100 dumb bell snatches 50/35 lbs
80 cal row
60 burpees
40 muscles ups
(20 minute cap)

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

Comp Wednesday Warm-up run 600m run Metcon Metcon (Time) AGOQ 17.1 For time: 100 dumb bell snatches 50/35 lbs 80 cal row 60 burpees 40 muscles ups (20 minute cap)

Read More »

PREME Tuesdays Warm-up 5Star any machine 2 minutes any machine Weightlifting Front Squat (5-5-3-3-3-3) Metcon Metcon (Time) 15 minute amrap: 200m run 20 slam ball front rack lunges 50/40 10 candle sticks

Read More »

PREME Monday Warm-up run 600m run Weightlifting Deadlift (7-7-3-3-3) start with 65% of last weeks 10 rep max Metcon Metcon (Time) 4 rounds for time: 5 squat clean and jerks 135/115 lbs 15 chest to bar pull ups

Read More »

PREME Saturday Warm-up run 600m run Gymnastics hollow rocks (Max reps) 100 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap: 25 cork screws 10 box jumps 30/24 inch 10 d ball over shoulders throws 100/70 lbs

Read More »

PREME fridays Warm-up 5Star any machine 2 minutes any machine Metcon Metcon (Time) for time: 20 back squats 225/155 lbs 2 mile run 20 back squats 225/155 lbs run scale: bike/rower 100/3200m

Read More »

PREME Thursday Warm-up run 600m run Metcon Metcon Rope Climb: L 1- spanish wrap rope climb/ j hook rope climb skill L 2- legless rope climb skill 12 minutes practice Metcon Metcon (Time) 4 rounds for time: 400m run 7 d ball cleans 100/70 lbs 3 legless rope climbs

Read More »

COMP Wednesdays Warm-up run 600m run Metcon Metcon (Time) regionals 15.1 wod 1: 75 Snatches 75/55 lbs rest 5 minutes then wod 2: regionals 10.3 3 rounds for time: 500m row 12 over head squats 115/75 lbs 50 double unders

Read More »

PREME Tuesday Warm-up run 600m run Weightlifting Front Squat (4 sets of 10) Metcon Metcon (AMRAP – Rounds) 15 minute amrap: 10 push ups 15 american kettle bell swings 53/35 lbs 20 lateral hops 24/20

Read More »

PREME Monday 5Star any machine 2 minutes any machine Weightlifting Deadlift (4 sets of 10) Metcon Metcon (Time) 27-21-15-9-6 machine calories dumb bell thrusters 50 x2/ 35×2 lbs

Read More »

PREME Saturday Warm-up run 600m run Metcon Metcon rower tailpipe 3 rounds per athlete 250 row 106/70 lb kettlebell hold Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Read More »
Scroll to Top