Dan Broughton

Get out of the gym and enjoy the day! Happy 4th of July everyone!! *Reminder* NO 6 AM tomorrow July 5th  

Reminder! July 4th- CLOSED July 5th- NO 6 AM Today: Bulgarian Split Squat 5×10 *10 each leg then.. 12 minute AMRAP of: 3 deadlifts 315/205 3 bar muscle ups

*Announcement for the 4th/5th of July Schedule* We will be closed this Wednesday for the 4th of July to honor and celebrate Independence Day. Thursday July 5th, we also will not be having a 6 am class. The remainder of… Read more »

“Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated… Read more »

Teams of 3 For Time (30 minute time cap) 400 Meter KB carry* 70/53 100 Deadlifts 155/105 400 Meter KB carry* 70/53 80 Hang Power Cleans 155/105 400 Meter KB carry* 70/53 60 Front Squats 155/105 400 Meter KB carry*… Read more »

“Incredible Hulk” AMRAP 20 minutes 5 deadlifts 115/75 5 hang power cleans 5 front squats 5 push press 5 back squat

Skill Work: Medicine Ball Cleans Then: 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 20-lb. ball Women: 14-lb. ball

Strength: Front Squat 5-4-3-2-1 Then: 10 minute AMRAP 50 double unders 10 back squat (135/95)

Fight Gone Bad 3 rounds 1 minute per station of: wall ball 20/14 SDHP 75/55 box jump 20 Push Press 75/55 calorie row rest 1 minute

Strength: Wendler Week 2 Bench Press 3-3-3 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1) Then: EMOM… Read more »