In teams of 2: 15 cal row 12 deadlifts 155/105 9 hang power cleans 155/105 6 shoulder 2 OH 155/105
Workout of the Day
Friday October 5th, 2018
Sumo Deadlift 5-5-5 (build up to a 5RM) then.. 3 rounds: 20 squat 20 jumping squat 250 m row rest 1 minute
Thursday October 4th, 2018
Clean 1-1-1-1-1-1-1 Get some PRs!
Wednesday October 3rd, 2018
Front Squat 3-3-3 (build up to a 3 RM) RETEST For time: 500 m row 21 push press 115/85 500 m row 18 push press 500 m row 15 push press 500 m row 12 push press
Tuesday October 2nd, 2018
Strict Press 5-5-5 (build up to a 5 RM) then Every 10 minutes for 30 minutes: 200 m run 10 burpee box jump over 24/20 20 pull ups 10 burpee box jump over 24/20 200 m run *rest in remaining… Read more »
Programming Goals Monday October 1st, 2018
*Programming Goals* October has arrived! During this month our programming goals will be centered around spending a lot of time playing with kettle bells and developing our core strength. You can definitely expect to see a good mix of gymnastics… Read more »
Sunday September 30th, 2018
Please join us today for open gym from 10am-noon!
Saturday September 29th, 2018
*Teams of 4 For time 80 pull ups 40 Chest 2 bar 20 bar muscle ups 200 double unders 80 thrusters 95/65 40 thrusterss 135/105 20 thrusters 155/155 200 double unders
Friday September 28th, 2018
3×6 box squats@90% (+0-10 lbs from last week) then: 15-12-9-6-3 Sumo Deadlift High Pull 95/65 Burpee Box Jumps 24/20
Thursday September 27th, 2018
ME 60 cal bike For Time then: 4 rounds of: 400 m run 20 wall balls 20/14 30 push ups 40 sit ups