January 3, 2022
Part 1For time:40 Dumbbell Snatches, 50/35 lbs30 Box Jumps, 24/20 in150 Double UndersTime Cap: 8 mins Rest 2 mins before part 2…Part 2For time:30 Box Jumps, 24/20 in40 Dumbbell Snatches, 50/35 lbs150 Double UndersTime Cap: 8 minsRest 2 mins before part 3… Part 3For time:150 Double Unders30 Box Jumps, 24/20 in40 Dumbbell Snatches, 50/35 lbsTime […]
January 1, 2022
HAPPY NEW YEAR! Open Gym: 8-11am Teams of 2 – For time:Med Ball Run, 20/14 lbs, 800 m60 Deadlifts, 225/155 lbs40 Handstand Push-ups20 Back Squats, 225/155 lbs10 Rope ClimbsGoal: Sub 20 min Teams of two are working together to accomplish the work today. Feel free to break up the reps anyway you like but you […]
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 […]