Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc…  -Rest 2 Minutes-  Part B – For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 Rounds  *RX+: (155/95) OR 3 Bar Muscle Ups  *CRX: (155/95) AND 3 Bar Muscle Ups  ——————————————————————————————————– Cardio Option: For Time  10 Rounds  ——————————————————————————————————– Accessory Work:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Rx: (105/75) *Rx+: (115/85) *CRx: (135/95)  *Lunges should be done unbroken every round  *Barbell can be taken from the floor or from the rack ——————————————————————————————————– Workout: Every 5 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *CRX: (135/95) / (155/105) / (185/125) (Same Reps)  *3 Total… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Barbell can come from the rack or from the floor  *RX: (185/115) / *RX+: (205/135) / *CRX: (225/155)  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 17 Minutes  -Then in remaining time AMRAP of:  *RX+: 5 S2OH (155/105) / *CRX: 3 S2OH (185/115)  *One score: total # of rounds + reps completed… Read more »

Due to the storm we will be having a delayed opening (Monday, January 26th). All classes are cancelled but we will have open gym from 3:30 – 6:30 PM. Please bring a change of shoes you do come in. Regular… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 12 – 9 – 6  9 – 6 – 3  -Then- -into- 3 Rounds  -Then- *CRx Weight: (155/105) (Same Reps as RX)  ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 3 Minutes x 4 Rounds  *RX: (185/115) / *RX+: (205/135) / *CRX: (225/155)  *Barbell must be done unbroken every round (no singles)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Shuttle Runs: 1 Rep = 25… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: Weights / Reps:  *Odd rounds will be completed with the barbell *Even rounds will be completed with DB  *Handstand Push… Read more »