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February 2020

Monday 02.17.2020

2020-02-14T03:32:38+00:00February 16th, 2020|

Conditioning: (30 min cap) Rx 3 rounds for time of: 15 1&1/4 front squats, 135/95 30 MB sit-ups, 20/14 Intermediate 3 rounds for time of: 12 1&1/4 front squats 20 MB sit-ups Beginner 3 rounds for time of: 10 front squats 20 MB sit-ups Mutant 5 rounds for time of: 15 1&1/4 front squats, 135/95 [...]

Friday 02.07.2020

2020-02-07T18:51:07+00:00February 6th, 2020|

Conditioning: Rx 5 rounds for time of: 20 back squats, 135/95 10 barbell floor presses 5 touch and go clean & jerks Intermediate 3 rounds for time of: 20 back squats 10 barbell floor presses 5 clean & jerks Beginner 2 rounds for time of: 12 back squats 10 barbell floor presses 5 clean & [...]

January 2020

Friday 01.31.2020

2020-01-31T17:11:35+00:00January 30th, 2020|

Conditioning: Rx EMOM: 20 double unders 2 rounds for time of: 30 front squats, 135/95 30 floor presses Intermediate EMOM: 10 du or 30 singles 2 rounds for time of: 30 front squats 30 floor presses Beginner EMOM: 15 singles 1 round for time of: 30 front squats 30 floor presses Post times to the [...]

Friday 01.17.2020

2020-01-17T17:10:46+00:00January 16th, 2020|

Conditioning: Rx For time: 80 deadlifts, 165/105 80 air squats 80 v-ups Intermediate For time: 50 deadlifts 50 air squats 50 v-ups Beginner For time: 25 deadlifts 25 air squats 25 v-ups Mutant For time: 80 deadlifts, 225/155 80 pistols 80 v-ups Post times to the whiteboard.

Thursday 01.09.2020

2020-01-14T06:30:15+00:00January 8th, 2020|

Conditioning: Rx Amrap in 24 min of: 3 rope climbs 20 wall shots, 20/14 30 kb floor presses, 53/35 Intermediate Amrap in 24 min of: 1 rope climb 15 wall shots 20 kb floor presses Beginner Amrap in 15 min of: 1 lay down get-up 10 wall shots 15 kb floor presses Post rounds and [...]

Wednesday 01.08.2020

2020-01-14T06:20:12+00:00January 7th, 2020|

Strength: kb shoulder press 3x5 ahap Conditioning: Rx 5 rounds for time of: 80 double unders 10 turkish get-ups, 53/35 30 sit-ups Intermediate 3 rounds for time of: 80 single unders 10 turkish get-ups 30 sit-ups Beginner 3 rounds for time of: 50 single unders 6 turkish get-ups 20 sit-ups Post loads and times to [...]

December 2019

Wednesday 01.01.2020

2019-12-27T07:28:54+00:00December 31st, 2019|

Holiday Schedule: Jan 1st: Open Gym Only from 9-11am Jan 2nd: Normal Schedule Conditioning: (No singles) Rx 3 rounds for time of: 20 ghd sit-ups 20 squat snatches, 95/65 20 toes 2 bar Intermediate 3 rounds for time of: 10 ghd sit-ups 15 squat snatches 10 toes 2 bar Beginner 3 rounds for time of: [...]

Monday 12.23.2019

2019-12-18T08:08:02+00:00December 22nd, 2019|

Holiday Schedule: Christmas Eve: Closed Christmas Day: Closed Dec 26th(Thursday): Open Gym from 9-11 Dec 27th(Friday): Back to our regular schedule Conditioning: "Six Pack for Christmas" Rx 30-25-20-15 reps for time of: kb swings, 53/35 v-ups knees 2 chest sit-ups Intermediate 30-20-10 reps for time of: kb swings v-ups knees 2 chest sit-ups Beginner 20-15-10 [...]

Tuesday 12.10.2019

2019-12-11T18:15:08+00:00December 9th, 2019|

Conditioning:Rx (25 min cap)For time:50-40-30-20-10kb floor presses, 53/35100-80-60-40-20double undersIntermediateFor time:30-20-10kb floor pressesdouble unders**sub 3x singlesBeginnerFor time:20-15-10-5kb floor presses50-30-10 single undersPost times to the whiteboard.

Friday 12.06.2019

2019-12-06T18:10:25+00:00December 5th, 2019|

Conditioning: Rx Amrap in 20 min of: 1 rope climb 1 squat snatch, 145/100 1 muscle-up 1 squat snatch 1 bar muscle up Intermediate 1 rope climb 1 squat snatch 3 chest 2 bar 1 squat snatch 3 chest 2 bar Beginner 1 lay down get up 4 power snatch 2 ring rows 4 overhead [...]