LIFT

Overhead Squats 2 x 8 – Use up to 90% of your 1 Rep Max across all 8 sets. If new work up to a heavy double.

WORKOUT

Performance
15 Min AMRAP
3 Power Cleans 70/50kg
5 Pull Ups
10 HR Push Ups

Fitness
15 Min AMRAP
3 Power Clean 50/35kg
5 Body Rows
10 Push Ups/5 Negatives

BENCHMARK TRAINING

Games

“12.5”

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
45/30kg Thruster, 6 reps
6 Chest to bar Pull-ups
45/30kgThruster, 9 reps
9 Chest to bar Pull-ups
45/30kg Thruster, 12 reps
12 Chest to bar Pull-ups
45/30kg Thruster, 15 reps
15 Chest to bar Pull-ups
45/30kg Thruster, 18 reps
18 Chest to bar Pull-ups
45/30kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

More scaling options HERE.

Hero

“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
85/55kg Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

MOBILITY MONDAY

YOGA AND MOBILITY ARE BACK!

Come get Flexy with Yoga (stating Monday Jan 29th at 7:30pm) and Mobility (starting Saturday Feb 3rd at 8am). All are welcome, no matter what your level!

All classes will be drop in – $5 for members or $10 for non-members, so feel free to bring your friends and family… The more the merrier!

Make sure to look for these classes in Influx and be sure to sign in a minimum of 12 hours before.