Next OnRamp Class will be Wed. March 5th from 7pm-9pm
FREE Beginners Class for New Clients will be at 8pm and Tues. Feb. 25th at 8pm. and Sat. March 1st at 11am.
Register HERE for Free Classes and OnRamp courses.
for more info
Warm UP #1
5 Min AMRAP
10- Box Jumps (24"/20")
10- Wall Balls (20/14)
10- Dead Lifts (185/125)
5 Min Break
10- Power Cleans (155/95)
6- 3 Min Rds: For Reps
Rds 1-3- Max Burpees with remainder of 3 mins after run
Rds 4-6- Max Ab Mats with remainder of 3 mins after run
Warm Up #2 + 3 Position Squat Clean
5 x 2- Dl to HC to HSC to PP
5 x 1- Squat Clean
* Find Max- Then continue with same weight for remaining 7 reps
Warm Up #1
3 Rds: FT
25- Box Jumps (24"/20")
20- KB Swings (53/35)
Warm Up #2
5 x 10- DL (75% MAX)
5 x 8- Strict Pull Ups
15 Min AMRAP
15- Snatch (95/65)
30- OHS (95/65)
Split reps between partners as needed.
2 Mins- Row (Cal)
2 Mins-Wall Balls (20/14)
2 Mins- Tuck Jump Burpees
2 Mins- Slam Balls (40/30)
Men- If score is less then 200 reps, make up the remaining reps in Burpees
Women- If score is less then 175 reps, make up the remaining reps in Burpees
Zephyr has full RTL support, ranging from stylistic elements such as typography, to the Gantry Framework itself.
Combine the 12 Box suffixes with the 6 Title suffixes to create a series of up to 72 different stylistic module variations.
This is the Popup Module feature. Assign any module to the popup module position, and ensure that the Popup Feature is enabled in the Gantry Administrator.
You can configure its height and width from the Gantry Administrator.