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Workout Of The Day
WARM UP – MOBILITY
Agility ladder + dynamic lengths warm-up
Scorpions + Iron Cross stretches
Review rowing technique + warm-up rowing / burpees:
2 rounds of: 30-40s row sprint + 3-5 burpees, rest 90s
EMOM for 30 min (15 rounds of each alternating):
Odd: Row 15 Cals
Even: 15 burpees
Pick a number of each movement that you believe you can sustain over the course of the entire workout.
Score like a tabata workout. Combine your lowest scored round of both movements.
eg: If you are holding 11 Calories, and 12 burpees by the last rounds (or any low round) then your score would be 23. 30 is the highest score possible.
(Workout credit: CFNE / CompTrain)
1) 3 x 10-12 Single arm bent over rows (heavy DB or KB, bench supported) – rest 60-90s between sets
2) 3 x 12-15 Bent over reverse flys (Light DB’s or plates) – rest 60-90s between sets
3) 3 x 15-20 Banded internal & external shoulder rotations (thin band attached to rig at elbow height / elbow bent 90 degrees)
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
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124 East Cordova St.