Teams of 2: For time (40 min cap) 100 Dual KB deadlifts 53/35 | 35/26 | 26/18 400m run 100 Thrusters 75/55 | 45/35 | light dumbbells 400m run 100 pull ups | Assisted pull ups | ring rows 400m… Read more »
Workout of the Day
Friday, September 15th
Alt EMOM 25: Minute 1: 20/15 Calorie Bike Minute 2: 25 V-Ups | hollow crunch w/ knee tuck | sit ups Minute 3: 20/15 Calorie Row Minute 4: 30 Wall Balls 20/14 | 14/10 | 10/6 Minute 5: Rest ***… Read more »
Thursday, September 14th
Strength: 4 supersets of:Max Effort Wide Grip Strict Pull UpAlt DB Bicep Curl – 16-20 repsRest 2 minutes Note: we’ll be combining two movements to really focus on whether we’re using our lats or not on the pull ups. If… Read more »
Wednesday, September 13th
Bench Press – 4 singles at 80-90% of 1RM, then 2 max rep drop sets at 70% and 50% Singles on today’s bench press should be performed within about 60-90s of each other, then after the 4th single we’ll immediately… Read more »
Tuesday, September 12th
Back Squat – 3×5 at 75-80% then 2 drop sets of max reps at 65% and 55% Strength – take 2 minutes rest between the sets of 5, after the third set immediately drop weights twice and perform max effort… Read more »
Monday, September 11th
15 minutes of jump rope skill work: Double Under Progressions or practice Triple Unders Crossovers Today will be spending 15 minutes working on our jump rope skill work, so even if you have double unders today is a good time… Read more »
Sunday, September 10th
Come and join us for Open Gym from 1000-1200!
Saturday, September 9th
9/11 Tribute WOD (BRING A FRIEND!) For time, teams of 2: 40 min cap Buy in: 2000m row or run + 1 burpee (together) 4 Rounds for time: 11 Box Jumps 24/20 or bodyweight lunges 11 Thrusters 115/85 or DB… Read more »
Friday, September 8th
Strict Pull Ups: 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 about 90s. For those… Read more »
Thursday, September 7th
4 Supersets: A) Tempo Bench Press, 5 reps at 31X1 tempo 65-75% B) Max Effort Push Up Rest 2 minutes Strength – we’ll perform our tempo bench press at 3 second negative, one second pause, and immediately after drop to… Read more »