Thursday, June 20, 2019

Hello all.

As we get into our summer months we hope you all adjust to this extra warmth and sun in the gym. Make sure you are drinking lots of water and staying cool as much as possible.

We will be having a few beach workouts this summer, mostly on Saturday mornings.

Starting the first week of July we will be having one comp class throughout the week on Wednesdays at 630pm. This will be an hour and a half class before people head out to watering hole Wednesdays. Our Saturday afternoon comp class will be given a break as we want people to get in during the morning and then use their fitness to enjoy the summer months and the beautiful Island we have here.

Athletics- 12/430/530


E2MOM 12 - 6 Rounds

1 Turkish Get Up (each arm) + 3-5 Strict Pullups

We will learn the turkish get up and then apply it in an EMOM style workout to keep you moving.



3 Rounds for Time

400m Run

21 American KBS

12 Pullups or Ring Rows

15 minute cap

Get after this benchmark workout.


3 Rounds

100’ Farmers’ Carry

20 Strict Situps

Kids - 330


Rope Climbs + Coaches Choice Game

Skills Review

Sled Pushes and Sled Pulls

Out on the turf we will get you moving and get you moving fast!

Parachute Running

We’ll strap some resistance to your back and get you going!


Wheelbarrow Races

Working with a partner to move down the field.

Relay Race

Athlete + Coaches Choice - on the turf


3min AMRAP - rest 1 minute x 2

Full Length Run there and Back

MB Carry to half and back

ME Burpees

- Team 782