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WOD

MONDAY

Strength:Back Squat (week 3)-Add 5 lbs from Friday’s session-Warm up to your working weight-Perform 1 x 20 reps MetCon:Every 7:00 x 3 30/20 Calorie Assault...
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SUNDAY

Strength:4 Rounds 12 Dumbbell Bench Press 120′ Single Arm KB Farmer Carry (switch every length) MetCon:16 Minute AMRAP 15 Ab-Mat Sit Ups 12 Box Jumps...
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FRIDAY

Strength:Back Squat -Adding 5 lbs from Mondays session -Warm up to your starting weight -Perform 1 x 20 MetCon: 4:00 AMRAP x 4 8 Kettlebell...
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THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM Barbell Club: 6 pm Suggested Workout:Every 2:00 x 10 rounds 20/15 Calorie row -Rest 2:00- Every 1:00...
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MONDAY

Strength:Back Squat (week 2) -Add 5 lbs from Friday’s session -Warm up to your starting weight -Perform 1 x 20 Reps MetCon:For Time75-50-25-50-75 Double Under...
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SUNDAY

Strength:1.) Bench Press 8-6-4-2 Build in weight to a heavy double 1a.) Perform after each set 15 Slow and Controlled Banded Face Pulls MetCon:5 Rounds...
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