Monday – Friday
6 am Jeff C
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
30 Prisoner Jacks
10 Air or PVC or BB Deadlifts
10 Air or PVC or BB Hang Power Cleans
10 Push Up to a "T"
10 Boot Strappers
For the WOD, pick one version, either "The Chief" or "The Kettlebell Chief"
This is a CLASSIC workout – pace it out but go for it!
Totally awesome random playlist for all:
Strange deep house
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat
2 minutes legs straight up on wall, relaxation, meditation, breathing