July 8, 2024
Part 1 – Deadlift5@75% 3@85% ME@95% -percentages are based on 90% of your 1 RM Part 2 – Bench Press5@75% 3@85% ME@95% -percentages are based on 90% of your 1 RM Accessory WorkEvery 1 min for 12 mins, alternating between:10 Barbell Hip Thrusts, pick load12 Renegade Rows, pick load20 Hollow Rocks
July 6, 2024
Complete in teams of 2. For time:100 Box Jump Overs, 24/20 in80 Shoulder-to-Overheads, 155/105 lbs40 Ring Muscle-ups*Partners complete the work in any order and one person works at a time.Goal: Sub 18 minsPost Work3 rounds for quality of:Recovery Cardio, 1 minBanded Lat Stretch, L 30 secs/R 30 secs10 Scap Pull-ups
July 5, 2024
OPEN GYM ONLY TODAY!8am-1pm “The Chief”For 5 cycles:AMRAP in 3 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats*Rest 1 min between each cycle.For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief […]
July 4, 2024
8am class ONLY today!*bring a breakfast dish/treat to share “Eva Strong”With a partner, 5 rounds for time of:24 Double Unders (each)19 Toes-to-bars (total)2 Clean & Jerks, 205/135 lbs (total)Run, 400 m (together) Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between […]
July 3, 2024
HOLIDAY SCHEDULE:July 4th – 8am class ONLYJuly 5th – 8am-1pm Open Gym ONLYJuly 6th – 8am-10am Open Gym 4 rounds for time of:Row, 1000 m20 Thrusters, 45/35 lbs10 Strict Pull-ups Goal: Keep pacing in Zone 2 Post Work200 Seated Band Leg Curls50 Band Pull Aparts50 Banded Tricep Extensions
July 2, 2024
HOLIDAY SCHEDULE:July 4th – 8am class ONLYJuly 5th – 8am-1pm Open Gym ONLYJuly 6th – 8am-10am Open Gym Every 1 min for 12 mins, alternating between:Min 1: 15 Kettlebell Swings, 70/53 lbsMin 2: 15 Box Jump Overs, 24/20 inMin 3: 50 Double Unders Post Work3 rounds for quality of:10 Strict Toes-to-bars20 Alternating Rotational Slam Balls, […]