Daily Workouts
Blog
Monday 9.24.2018
Strength: overhead squat work up to a heavy set of 3 Metcon: Rx 5 rounds 10 back squats, 95/65 10 burpees run 200m Scaled 3 rounds 10 back squats
Friday 9.21.2018
Strength: shoulder press 3, 3, 3+ (70, 80, 90% of 95% 1rm) Metcon: Rx 15 min amrap 9 handstand push-ups 21 deadlifts, 135/95 Scaled 15 min amrap 9 scaled
Monday 09.17.2018
We will be training at 4916E Hayes Place Wilson 27893 due to flooding. Come on out! Metcon: Rx 3 rounds 20 dbl db devil presses, 50/35 run 400m Scaled 3
Thursday 09.13.2018
Updated Schedule: We will be open through our 12:30 lunch class today. Closed tonight. Strength: dbl db shoulder press, 2 max rep attempts, 50/35 Metcon: Rx 20 min amrap
Wednesday 09.12.2018
Strength: EMOM for 10 min: 2 snatches @80% of max Metcon: Rx 50-40-30-20-10 wall shots, 20/14 double unders Scaled 25-20-15-10 wall shots 50-40-30-20-10 single unders Mutant 70-60-50-40-30 wall
Tuesday 09.11.2018
9/11 tribute workout Rx 2001 meter run 11 thrusters, 165/115 11 bar muscle-ups 11 burpee toes 2 bar 11 squat cleans 11 overhead squats 11 shoulder 2 overhead 11 2