Thurs, 5/12- Ipanema
Mobility 1) 12/9 min Not Tread 3 min @ Med Tread 3x 30s @ Light 30s @ Fast Switch 1/.5 times 2) 2x Half Pigeon Stretch x 8 DB ea Banded...
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jcbrause
- May 11, 2022
- 1 min
Weds, 5/11- Exposure
Your Wednesday Classes: Group Fitness- Strength 1) Deadlift 4x3 2) 10 min EMOTM 12 RKBS Banded if appropriate 3) 9 min AMRAP 20 DU/40 HS...
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jcbrause
- May 9, 2022
- 2 min
Mon, 5/9- Road to Murph Cycle Week 4
Murph draws ever closer! This week we're both starting to get some outdoor runs in as well as doing our first of two Murph 'pacing'...
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jcbrause
- May 7, 2022
- 1 min
Sat, 5/7- 15 Steps
Your Saturday Workout- Bring a Friend Day w/ a Partner 12 min AMRAP A: 400m Row B: 15 Jump Squats 10 RKBS 5 Burpees Rotate on Partner A 3...
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jcbrause
- May 6, 2022
- 1 min
Fri, 5/6- The Bear Necessities
Group Fitness- 1) Bench Press Build to a Heavy Single 2x Max Reps @ 80% 2) Wtd Chin-ups 4x5 Wtd Push-ups 4x10 3) 12 min E3MOTM 3 min-...
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jcbrause
- May 4, 2022
- 1 min
Thurs, 5/5- Taco Cat
Mobility 1) 12/9 min Cardio Tread 3 min @ Medium Not Tread 1 min @ Light 1 min @ Medium 1 min @ Fast Switch 1/.5 times 2) 2x Couch...
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jcbrause
- May 4, 2022
- 1 min
Weds, 5/4- Kingfish
Your Wednesday Classes: Group Fitness- Strength 1) RDL 4x4 2) Single Leg Sit + Stand 3x8ea Low Bear Crawl 3x12ea Forward + Back 3) 9...
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jcbrause
- May 2, 2022
- 1 min
Tues, 5/3- With the Greatest of Ease
Your Tuesday Workouts: Group Fitness- Cardio 3x 6 min Tread 3/2/1 min @ Light 2/2/3 min @ Med 1/2/2 min @ Fast 6 min AMRAP 10 Cal Row 10...
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jcbrause
- May 2, 2022
- 2 min
Mon, 5/2- Road to Murph Cycle Week 3
Great work to everyone who braved our Mt Cardigan hike this weekend. It was a fantastic time and the weather was perfect, it did end up...
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jcbrause
- Apr 30, 2022
- 1 min
Sat, 4/30- Saturday Matinee
Your Saturday Workout- 40 min AMRAP 30 DB Snatches 20/15 Cal Row 10 DB Straight Arm Sit-ups 5 DB Wo(man)makers 1 Lap Farmer's Carry Each...
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jcbrause
- Apr 29, 2022
- 1 min
Fri, 4/29- Scheherazade
Group Fitness- 1) Bench Press 4x2 2) Wtd Chin-ups 4x4 Wtd Push-ups 4x8 3) 12 min E3MOTM 1 min- Alt Wave Battleropes 1 min- DB Renegade...
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jcbrause
- Apr 28, 2022
- 1 min
Thurs, 4/28- House of Daggers
Mobility 1) 12/9 min Cardio Tread 3 min @ Medium Not Tread 1 min @ Light 1 min @ Medium 1 min @ Fast Switch 1/.5 times 2) 2x Couch...
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jcbrause
- Apr 26, 2022
- 1 min
Weds, 4/27- Monstars
Your Wednesday Classes: Group Fitness- Strength 1) RDL 4x5 2) Single Leg Sit + Stand 3x7ea Low Bear Crawl 3x10ea Forward + Back 3) 9 min...
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jcbrause
- Apr 26, 2022
- 1 min
Tues, 4/26- Waiting Room
Your Tuesday Workouts: Group Fitness- Cardio 3x 5 min Row 1 min @ Light 1 min @ Med 30s @ Fast 5 min AMRAP 12 Scap Pull-ups w/ 1s Pause...
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jcbrause
- Apr 24, 2022
- 2 min
Mon, 4/25- Road to Murph Cycle Week 2
Another week, another set of push-ups! With the first week (and initial soreness) out of the way, we're going to start to up our reps....
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jcbrause
- Apr 23, 2022
- 1 min
Sat, 4/23- Fiddleheads
Your Saturday Workout- Every 4 minutes for 40 minutes A: 400m Row 15 RKBS 10 Burpees over PB 5 V-ups B: .18 mile Run 15 Hollowrocks 10ea...
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jcbrause
- Apr 22, 2022
- 1 min
Fri, 4/22- A Unique Perspective
Group Fitness- 1) Bench Press 4x3 2) Wtd Chin-ups 4x3 Wtd Push-ups 4x6 3) 12 min E2MOTM 2 min- Sled Party 2 min- Max Distance Tread...
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jcbrause
- Apr 21, 2022
- 1 min
Thurs, 4/21- Flying in a Blue Dream
Mobility 1) 12/9 min Cardio Tread 3 min @ Medium Not Tread 1 min @ Light 1 min @ Medium 1 min @ Fast Switch 1/.5 times 2) 2x Couch...
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jcbrause
- Apr 20, 2022
- 1 min
Wed, 4/20- Liquid Smooth
Your Wednesday Classes: Group Fitness- Strength 1) RDL 4x6 2) Single Leg Sit + Stand 3x6ea Low Bear Crawl 3x8ea Forward + Back 3) 10 min...
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jcbrause
- Apr 19, 2022
- 1 min
Tues, 4/19- My Iron Lung
Your Tuesday Workouts: Group Fitness- Cardio 48 min AMRAP 4 min Row Power 10 every 2 minutes 4 min AMRAP 10 Scap Pull-ups w/ 3s Pause 10...
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