August 20 – 26, 2018

When: Sundays, 12pm – 1pm, Sept 9, 16, 23, & 30

Who: All those interested in learning how to properly activate their Glutes in order to squat, lift, and run more effectively. (Men welcome)

Cost: $49/member, $59/non-member (personalized programs also available for an additional $29)

*Side effects may include a more round, firm, posterior as well as possible alleviation of mild lower back and/or knee discomfort.

Click Here to sign up!



Bowling at Spare Time

Friday September 7th, 7-9PM

$25 per person (shoes included)

Sign up and pay at the front desk today!

Monday August 20, 2018

Hang Power Snatch

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

3 @ 9 (load drop)

Superset w/Thread the Needle in the Tall Plank


3min AMRAP rest 1min x 4

10 alt DB Snatches 50/35lbs

10 alt DB Lunges (held at the chest or higher)

10 Burpees over the DB

Score = Total Reps


Back Squat

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

Superset w/Wish bone sit ups


Max reps in 20 minutes:

10 TTBs

10 Air squats

100m Row

20 TTBs

20 Air squats

200m Row




*Continue to add reps until 20 minutes is up.


Bench Press

5 @ 9

AMRAP @ Same weight

AMRAP @ Same weight

Superset w/DB Curls, 10 – 12 reps


12min AMRAP


5 Power Cleans 205/135lbs


4 x 200m Run, Jog back

2 x 600m Run

*Refer to the sheet for your split times.


Power Clean + Push Press

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)


15min EMOM

Min 1: 50 DUs

Min 2: 6 Ring MUs

Min 2: 7 Back Squats @ Bodyweight

Score = Total Successful Rounds (with a perfect score being 15)


30min Partner AMRAP

30 Dead lifts

20 Front Squats

10 Push Jerks

Row for max calories

Men: 135lbs

Women: 85lbs

Partner A will perform the barbell movements while Partner B rows. When all 60 reps are complete, partners may then switch positions. Barbell are to be taken from the floor, and a squat clean is an acceptable first rep for the front squats.


Teams of 5 Relay Race

Begin Every 7 min Rest 3 min x 3

A. 15 KB Dead lifts

B. Row 15 calories

C. 15 Burpee box jump overs

D. Bike 15 calories

*Each team member will work their way through the 4 tasks one behind the other. Only one team member may perform each movement at a time, but they must wait for the person in front of them to complete the reps before they can begin that task. This is sure to be confusing at first, but a lot of fun!