November 11, 2021
REGULAR HOURS TODAY! In honor of Veterans Day…. “Jack” w/a buddyComplete as many rounds as possible in 20 minutes of:10 Push press (115/75)10 KB Swings (53/35)10 Box jumps (24/20) Note: Partner 1 completes 1 round while partner 2 rests, then switch. Loading should allow for unbroken sets. U.S. Army Staff Sgt. Jack M. Martin III, […]
November 10, 2021
Every 2 mins for 20 mins do:2 Back Squats (60% 1RM)7 Strict Toes-to-bars30 Double Unders This workout gives us the chance to get a bit of loading on our back. Percentage is still light and intended to be that way. The strict toes to bar can be subbed out for a straight leg sit-up if […]
November 9, 2021
Deload week continues… 3 rounds for quality:5 mins of:max distance run, bike or row –then–3 mins of:max rep [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]–then–1 min of:max rep Kettlebell Swings, 26/18 lbs Complete at an RPE of 6/10 (60% effort) We have a for-quality workout on deck for today! This workout […]
November 8, 2021
DELOAD WEEK! Lower volume, lower intensity and a focus on quality movement..these weeks are so important for you and your ability to continue to progress. If you stay true to the intention of the week you should notice that you feel better going into the next week and that is exactly what we want. Towards […]
November 6, 2021
8am-10am: Open Gym10am: Group WOD Complete in teams of 2…5 rounds for time of:Partner 1 do:Double Kettlebell Front Rack Carry, pick load, 100 mPartner 2 do:20 Kettlebell Swings, 70/53 lbs Partners will be working at the same time. KB carry should be heavy but not something you have to break more than one time with […]
November 5, 2021
5 rounds for time of:10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs20 Box Jumps, 24/20 inGoal: Sub 17 min Getting in your unilateral work for the week with this workout. The single arm thruster is on the lighter side when you think of total loading but will be a bit challenging with it just […]