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 […]
November 17, 2023
For time:50 Bike Calories50 Row Calories*Athlete Choice40 Bike Calories40 Row Calories*Athlete Choice30 Bike Calories30 Row Calories*Athlete Choice20 Bike Calories20 Row Calories*Athlete Choice10 Bike Calories10 Row Calories*Athlete ChoiceEvery 2 mins (starting at 0:00) complete:5 Box Jump Overs, 24/20 in *Athlete Choices…50/40/30/20/10 Burpees10/8/6/4/2 laps around the gym Goal: Sub 40 mins Post WorkFor quality:3x 15 Weighted Sit-ups, […]
November 16, 2023
For time:5 Rope Climbs10 Front Squats, 205/145 lbs20/17 Bike Calories3 Rope Climbs6 Front Squats, 205/145 lbs20/17 Bike Calories1 Rope Climb2 Front Squats, 205/145 lbs20/17 Bike Calories Goal: Sub 15 mins Post Work3 rounds for quality of:5 ATYTs10 Banded Straight Arm Pull Downs10 Bradford Press, 45/35 lbs