Workout of the Day

Bench Press 5×3 at 33X1 tempo (3 sec negative, 3 sec pause bottom, explode up, 1 sec pause top) Building from 70% Strength – do not relax at the bottom of your rep, stay engaged for the full 3 seconds… Read more »

Gymnastic Superset: 4 Rounds: Max Strict Pull Ups Max Strict Ring Dips Rest 90s Strength – classic push/pull split today, for scaling with bands, lets shoot for 5-10 reps on each movement for round one, expecting to drop one or… Read more »

n teams of 2: AMRAP 8 Run 2x200m (one sprints, one rests) AMRAP Deadlift @ 275/205 | 225/155 | 185/135 Rest 3 minutes AMRAP 8 Run 2x200m (one sprints, one rests) AMRAP Power Clean @ 185/135 | 135/95 | 95/65… Read more »

***Reminder, 0930 Class and Open Gym Only!*** “Zachary Tellier” For Time – 45 min cap 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50… Read more »

4 Supersets of Snatch grip Bent Over Barbell Row 4×8-10 Dual DB Bicep Curl – 4×8-10/arm (16-20 total) Snatch grip today so the weight should be a little lighter, remember to pull to sternum and not belly. Curls, both DBs… Read more »

Bench Press – 1RM, 20 minutes *tested 8/22* For Time: 12in cap 400m run 30 Deadlifts 135/95 | 115/85 | 95/65 15 HSPU | 1-2 mats | Z-Press 200m run 20 Deadlifts 135/95 | 115/85 | 95/65 10 HSPU |… Read more »

Strict Pull Ups Retest (compare to 9/8) 1 Max Effort set, then 3 sets of 50-60% of that number Pull Ups – For those that have strict, perform a max set then 3 sets of 50-60% of that number, resting… Read more »

Come and join us for open gym from 1000-1200!

Teams of 2 3 Rounds for time (35 1000/900m row 40 HSPU | 1-2 mats | pike push ups or z-press 30 Burpee Box Jump Overs 24″/20″ | burpee step overs | shorter box 20 Clean and Jerks 135/95 |… Read more »

****Reminder, Ladies night at 5pm on the Strong Side!**** 4 supersets of: 10 Dual DB Bent Over Rows max effort chin over bar hold Rest 90s Rows – performing bent over with two DBs will require a solid core brace,… Read more »