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27

Ropes & Running

TEMPO Strength + 15 Min E3MOM

E.M.O.M: DAY:  Every Minute on The Minute + 4 Min Finisher

Tabata Interval Training:  5 x 4 Min. Rounds + Finisher: 1 x 6 Min Round

Partner Strength Blocks “I Go, You Go”: 30 Minutes to Complete All Blocks 

Interval Training:  4 x 6 min Stations

4
5

30 Min. Tempo EMOM

Stations: Stealers Wheel: Aka – Stuck in The Middle With You + Pull Up Starter

4 Compound Superset Stations: 25 Minutes + 6 Min Conditioning Finisher

ESD  (Energy System Development): Pure Conditioning

4x 6 Min. Stations – Strength/Cardio/Core + Side-lying Trio Starter

11

Interval Training 3 x 8 Min Rounds + Glute Med Starter

E.M.O.M. DAY:  12 MIN. POWER + 16 MIN. STRENGTH  + 4 MIN Finisher

2 x 15 Min Partner Stations: Heavy KBs & Rowing

TEMPO Strength + 20 Minute KB Complex AMRAP

INTERVAL TRAINING:  3 x 8 Min. E2MOM Stations + Finisher

Interval Training:   Medball Shake Up! – 4 x 7 Min. Rounds

18

Allison P: 25 Min. Tabata Mash-Up + 6 Min Finisher

Chrissie K.! Tempo + 20 Min. AMRAP

MOTM Grace P: –   30 Min. Partner Workout 

MOTM:  Elizabeth C.  30 Min. Interval Team Rowing Relay 

MOTM Ben P.:  30 Min. Down The Ladder

Interval Training:  3 x 9 minute Circuits:  

25

Traveler’s Delight – 30 Min Partner Rounds

Interval Training: The Disappearing Act  + Sally Squats

MOTM Will Acosta:  30 Min. AMRAP

EMOM DAY:  2 x 15 min. EMOMs

Team Fan Bike Relay: 25 Minute Max Cal Bike

The Weekend Hangover – 30 minute Time Cap

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