December 7, 2020
Adopt-A-Child for Christmas…3 more shopping days! Please have gifts dropped off to the gym by Thursday, December 10th. Power Clean & JerkFind a heavy single for the day in 15 mins. This is intended to provide you with a good primer before heading into the workout and should give you some guidance on what is […]
December 5, 2020
8am-10am: Open Gym10am: Group WOD For time:40/35 Bike Calories— then —15 Ring Muscle-ups21 Straight Leg Sit-ups12 Ring Muscle-ups15 Straight Leg Sit-ups9 Ring Muscle-ups9 Straight Leg Sit-ups— then —40/35 Bike Calories Goal: sub 15 mins This workout buys in and out with calories on a bike. The bike can easily be modified to a row or […]
December 4, 2020
Every 1 min for 14 mins, alternating between:Min 1: 10 Clusters, 95/65 lbsMin 2: 50 Double Unders A fun EMOM today with lighter weight on the barbell! The weight on the barbell should allow you to cycle the weight fairly quickly in either unbroken sets or sets of two. As you get tired this might […]
December 3, 2020
For time:4 rounds of:3 Strict Deficit Handstand Push-ups, 4/2 in5 Hang Power Cleans, 185/125 lbs7 Box Jump Overs, 24/20 in— Rest 3 mins —4 rounds of:7 Box Jump Overs, 24/20 in3 Strict Deficit Handstand Push-ups, 4/2 in5 Hang Power Cleans, 185/125 lbs Goal: sub 6 mins on each 4 rounder This is designed to be […]
December 2, 2020
ADOPT-A-CHILD for Christmas! We have 9 days to shop! Stop by the front window and grab your tag(s). Gifts need to be back by Thursday, December 10th. AMRAP in 30 mins of:Run, 200 m10 Deadlifts, 315/225 lbsRun, 400 m20 Burpee Pull-upsRun, 600 m30 Wall Balls, 20/14 lbs Goal: 3 rounds Long one today with a […]
December 1, 2020
Heavy Day! Push Press 8-2-6-2-4-2 We are working on heavy push presses for our heavy day this week with a varying rep scheme! The sets of two should be heavy and challenging. You can stay at the same weight for the sets of 2 or work up in weight. Reps 8-6-4 should have you working […]