Workout of the Day

Bench Press – 3×3 at 80-85%, then 2 drop sets of max reps at 60% and 40% Bench – 3 moderate to heavy triples, with the third triple having a drop set of max reps at two fairly light %,… Read more »

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

Teams of 2 8 Rounds For Time (25 min cap) Row 25/20 cal 15 Deadlift 135/95 & 10 Bar facing Burpees Rest 60s One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after… Read more »

4 Supersets of: 6-8 DB Z Press 10 DB Floor Press Rest 2 minutes Strength – two gymnastic style strength pressing movements today. We may need two sets of DBs as the z-press is more challenging than the floor press…. Read more »

Bottoms Up Front Squats – in 15 minutes build to a heavy single Set the jhooks up just above your lowest point for your front squat. We’ll have to pull ourselves under and engage before starting the squat with majority… Read more »

Jumping Pull Up To Negative – 4×5 Rest 90s Strength – we’ll jump into our pull ups today so focus all of our strength to performing the slowest smoothest negative. If proficient, add a heavy weight to increase the challenge…. Read more »

Push Press + Push Jerk – 5/3/1 at 75%, 85%, 95% Rest 2.5 minutes between sets (after the jerks) Today’s strength will be 5 push press at 75% of 1RM push press – rack and reset, then 5 push jerks… Read more »

Every 8 minutes for 32 minutes (4 rounds) 800m run 20 Box Jump Overs 24″/20″ | Step Overs | shorter box 10 Strict HSPU Max Calorie Row in remaining time Workout – this is 32 minutes of continual work with… Read more »

In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar… Read more »

Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes 3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause! “Francy” 5RFT – 12 min cap 200m… Read more »