December 23, 2020

1 Rep Max Bench Press15 Minutes to find a heavy single for the day Starting the day finding a heavy single for your bench press! Does it get any better?! The focus here will be getting under some heavy loading and if you’re feeling good you can go for a PR. Be sure to ask […]

December 22, 2020

For time:150 Double Unders— then —30 Overhead Squats, 115/75 lbs50 Weighted Abmat Sit-ups30 Front Squats, 115/75 lbs50 Push-ups30 Back Squats, 115/75 lbs— then —150 Double Unders Goal: sub 15 mins Doubles will get you going a bit but are a reasonable amount. Rep ranges with the barbell are just enough that you will likely want […]

December 21, 2020

This is the final week of our programming cycle! We will be testing some workouts that we did a few months ago to give you some comparison. We would recommend that you retest them with the same loading, distances, etc. so that you get a good idea of how you have improved. Don’t stress but […]

December 19, 2020

8am-10am: Open Gym10am: Group WOD 6 rounds for time of:18/15 Bike Calories3 Rope ClimbsGoal: sub 12 mins No barbell but all lungs and pulling. Push the pace on the bike and try not to use this as an “active recovery.” The rope climbs should have you moving methodically with consistent pacing making sure you have […]

December 18, 2020

Hang Power Clean & Jerk 1-1-1-1-1 Our heavy day for the week includes a hang power clean to jerk. The focus for this lift will be on creating a solid landing position with your feet. We want to avoid the starfish or extremely wide catch and focus on pulling yourself under the weight. The jerk […]

December 16, 2020

For time:21 Double Dumbbell Ground-to-Overheads, 40/25 lbs21 Dumbbell Burpees, 40/25 lbs100 Double Unders15 Double Dumbbell Ground-to-Overheads, 40/25 lbs15 Dumbbell Burpees, 40/25 lbs100 Double Unders9 Double Dumbbell Ground-to-Overheads, 40/25 lbs9 Dumbbell Burpees, 40/25 lbs100 Double Unders Goal: sub 17 minsNote: Depending on class sizes and DB needs, KB options will be be given Ohhhh this one […]