December 31, 2021

Holiday ScheduleNo 4:30/5:30pm classes today!Saturday: 8-11am Open Gym ONLY 50-35-20 Bike CalorieBurpeeGoal: Sub 15 minutes A conditioning test that is for time! The goal for this workout is to finish within 15 minutes. Adjust the total amount of reps as needed to make this happen. The bike should not take any longer than 4min, 3min, […]

December 30, 2021

21-15-9Thruster, 95/65 lbsOver Under, 24/20 inKettlebell Swing, 53/35 lbs Goal: Sub 10 min Today’s triplet is a spicy one! The classic 21-15-9 rep scheme should keep you moving along with the listed loading. This should be a workout that you can complete any and all exercises in no more than 3 sets with on any […]

December 29, 2021

For time:50 Clean & Jerks, 185/125 lbs75 Toes-to-bars Complete in any order you like to accomplish the work Goal: Sub 20 min We have a fun for-time workout on deck for today! You get to choose how you want to get this one done and it will take some strategy and a thoughtful approach. Many […]

December 28, 2021

Heavy Day! Wendler Back Squat – Week 1Back Squat 1×5 at 65% 1RMBack Squat 1×5 at 75% 1RMBack Squat 1×5+ at 85% 1RM During this cycle, we are going to be doing Jim Wendler’s 5/3/1 method. This will be a good challenge with some added benefits. The way that the 5/3/1 method works is, you […]

December 27, 2021

5 rounds, 1 min per station, for max reps of:WB Shots, 20/14 lbsCalorie RowRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Goal: 15/12 or more reps each exercise We have an EMOM on deck for today that is going to be a burner! […]

December 24, 2021

8am-9:30am: Open Gym10am: 12 Days of Christmas We will be running 1 heat for the 12 Days of Christmas starting at 10am! 12 Days of ChristmasFor time:1 Cluster, 155/105 lbs2 Muscle-ups3 Box Jumps, 30/24 in4 Front Rack Lunges, 155/105 lbs5 Handstand Push-ups6 Deadlifts, 155/105 lbs7 Toes-to-bars8 Pull-ups9 Kettlebell Swings, 70/53 lbs10 Burpees11 Back Squats, 155/105 […]