/26 Jan 2019/0 Comments SATURDAY METCON: OPEN/PERFORMANCE 5 rds: 300 meter row 25 walking lunges 15 kb swings 53/35 FITNESS 5 rds: 300 meter row 25 walking lunges 15 kb... Read More
/25 Jan 2019/0 Comments FRIDAY STRENGTH: DEADLIFT 1/1/1/1/1 METCON: “HANG MAN” OPEN/PERFORMANCE 3 RDS: 10 deadlift 255/185 10 ring dips 30 situps 500 m row FITNESS 3 RDS: 10 deadlift... Read More
/24 Jan 2019/0 Comments THURSDAY STRENGTH: Front squats 3/3/3/3/3 METCON: OPEN & PERFORMANCE “Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump... Read More
/23 Jan 2019/0 Comments WEDNESDAY STRENGTH POWER CLEAN 2/2/2/2/2 Build to a 2 RM OPEN & PERFORMANCE “Handlebars” 4 Rounds: 21/15 Calorie Bike 15 Toes to Bar 7 Power Clean... Read More
/22 Jan 2019/0 Comments TUESDAY STRENGTH: 2 push press + 1 push jerk 2 +1 x 5 progression Use this workout as a chance to practice for the Open. If you... Read More
/21 Jan 2019/0 Comments MONDAY Happy Monday everyone! Today is a holiday, but we will have regular gym hours. It’s going to be super cold out!! Don’t miss your workout... Read More
/19 Jan 2019/0 Comments SUNDAY I’m not sure what the weather will be like in the morning, but Mike and I will be here coaching. Start the day at 8... Read More
/19 Jan 2019/0 Comments SATURDAY EMOM X 10 ODD: 15/12 cal row EVEN: 60 du’s Rest 3 min 10 min amrap: 6 cal assault bike 6 sdhp 95/65 Rest 3... Read More
/18 Jan 2019/0 Comments FRIDAY STRENGTH: Power clean 5/3/3/1/1 METCON “ROOMBA” OPEN & PERFORMANCE 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/80) After Each Round: 15 AbMat Sit-Ups 21 Double Unders FITNESS“ 10-9-8-7-6-5-4-3-2-1 Power... Read More
/17 Jan 2019/0 Comments THURSDAY STRENGTH: Deadlift 3/3/3/3/3 OPEN “Tight Ship” AMRAP 20: 15/12 Calorie Row 1 Round of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10... Read More
