3/27/2015

high res-2014-12-20-CF Thermal 1st Anniversary-120335-IMG_9455

For strength, find a 1RM turkish getup for each arm. Use dumbbells, kettlebells, or even barbells.
Conditioning is the same 5 minute AMRAP with a 2 minute rest between. For every rep difference, do an equal amount of penalty burpees after the AMRAP (untimed) DON’T game round 1.

Strength

1RM Turkish getup (each arm)

Conditioning

AMRAP in 5 minutes:
15 KB swings, 55/35#
15 box jumps, 24/20″
15 pull ups

rest 2 minutes

repeat above

for every rep off round 1, do equal amount of burpees after 5 min AMRAP

POPULAR POSTS

What’s In The Box – September 2023

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September.

What’s In The Box – August 2023

I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength

Member of The Month July – Nick A

Congratulations to Nick, our July 2023 Member of the Month Don’t miss out on Nick’s custom workout next Tuesday 7/24/2023 Nick grew up very athletic.

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!