November 24, 2023
OPEN GYM ONLY 8am-10am BURN YOUR TURKEY OFFComplete any 5 of the 7 workouts below and rest as needed between workouts: Workout #18-6-4-2 reps, for time of:Thruster, 135/95 lbsBar Muscle-upGoal: Sub 8 minutes Workout #2“1/2 Flight Simulator”10-20-30-40-50-40-30-20-10 reps, for time of:Unbroken Double UnderEach set must be performed unbroken before you can move on to the […]
November 23, 2023
CLOSED TODAY – Enjoy this beautiful day with family and friends! If you’re feeling an itch to get a little pre-turkey burn in…here you go: For time:100 Burpees*Every minute on the minute starting at 0:00, complete 8 Air Squats.Goal: Sub 10 minutes
November 22, 2023
THANKSGIVING HOLIDAY SCHEDULE:Mon/Tues/Wed – Regular hoursThursday, 11/23 – CLOSEDFriday, 11/24 – Open Gym 8am-10amSaturday, 11/25, Open Gym 8am-10am Weekly ChallengeAccumulate 20 minutes in a Bear Hug Hold with a heavy sandbag Deadlift 5-5-5Use the heaviest weight you can for each setWith band tension. Accessory LiftsFor quality:20 Dumbbell Pull Overs, pick load2x 10 Pull-ups3x 20 Hollow […]
November 21, 2023
THANKSGIVING HOLIDAY SCHEDULE:Mon/Tues/Wed – Regular hoursThursday, 11/23 – CLOSEDFriday, 11/24 – Open Gym 8am-10amSaturday, 11/25, Open Gym 8am-10am Weekly ChallengeAccumulate 20 minutes in a Bear Hug Hold with a heavy sandbag 6 rounds for time of:Bike Erg, 2000/1500 m5x [ 1 Power Clean + 1 Squat Clean ], pick load*Use 75% of 1RM CleanGoal: Sub […]
November 20, 2023
THANKSGIVING HOLIDAY SCHEDULE:Mon/Tues/Wed – Regular hoursThursday, 11/23 – CLOSEDFriday, 11/24 – Open Gym 8am-10amSaturday, 11/25, Open Gym 8am-10am Weekly ChallengeAccumulate 20 minutes in a Bear Hug Hold with a heavy sandbag 3 rounds for time of:10 Bar Muscle-ups15 Box Jump Overs, 30/24 in25/20 Row CaloriesGoal: Sub 12 Post Work3 rounds for quality of:10 Plate External […]
November 18, 2023
“The Chief” w/a partner For 5 cycles:AMRAP in 3 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats*Complete each round like a “conga line”. Partner 1 starts on the cleans and when moving to the push-up Partner 2 begins the cleans. Partner 1 must complete their reps and move to the next exercise before Partner […]
