4:00 INTRO, 5:00, 6:00 classes today!
1720 Volunteer Parkway, Bristol, TN 37620

Skill/Strength:
EMOTM 10 Min
5 Ring Rows
5 Push Ups

WOD: 7 RFT
21-15-12-9-6-3x Reps
-Ball Slams (30/20)
-Sumo DL High Pull (95/65)

O give thanks unto the Lord, for he is good: for his mercy endureth for ever. Psalm 107:1

We will be having a 4:00 and 5:00 class this afternoon.
1720 Volunteer Parkway, Bristol TN 37620

Skill:
10 Min of Jump Rope work
WOD:
AMRAP 20 min
-200ft Farmers Carry
-5 Box Jumps
-150 Single Unders
*Scaled: 15 min
*Beginner: 10 min, 100ft, 75 single unders

-Choose to make the change to a healthy lifestyle before you HAVE TO make the change.

Strength:
Clean & Jerk
1-1-1-1-1

WOD: 5 RFT
4-8-16-32-64
Squats
Sit ups
*Then, cover max distance running in 6 minutes

"Take care of your body. It's the only place you have to live"
-Jim Rohn

Pre: "Stress Relief"
50 Slam Balls

WOD: For Time
75x Thrusters (95#/65#)
-Do 7 Push-Ups at top of each minute
*Scaled 50x
*Beginner 25x

1720 Volunteer Parkway, Bristol TN 37620
Classes at 4:00pm and 5:00pm

Skill/Strength:
We'll be working on the push up; perfecting form and getting off those knees!
WOD:
10x 50m SPRINTS
You will take as much time to recover as needed (within reason) before doing your next sprint. Every sprint will be to max effort so be sure to take adequate breaks between repititions.
*Scaled will do 6x 50m
*Beginner will do 4x 50m
Post Workout will be core strength.

 

-1720 Volunteer Parkway, Bristol TN 37620-

Skill:
Pull Ups 5x Max Reps
WOD:
Front Squat
8-8-5-5-3
*Then 1k Run

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness”
-Edward Stanley

This will be your At Home "Snow day" WOD
For Time-
Rx'd: 75 '4-count' flutter kicks
75 Push Ups
75 Squats
75 Sit Ups
75 Burpees
75 Jumping Jacks
*Scaled: will do 50 of each exercise*
*Beginner: will do 25 of each exercise*
We will resume regular class schedule tomorrow. ENJOY!