11 / 28 / 2019

 

 

 

We will be closed today to spend Thanksgiving with our families. See you tomorrow @9am! Happy Thanksgiving!

11 / 27 / 2019

***HOLIDAY HOURS****
We will have normal hours Monday-Wednesday. We will be closed Thursday (28th) to spend Thanksgiving with our families. There will be ONE CLASS ONLY on Friday (29th) @ 9am. We will NOT have any classes on Saturday (30th). There will be some people working on projects for the gym and our December project. Find out any info at the gym this week!

E2MOM 10 min
Bar Muscle Ups
Pick a number and go unbroken for all 5 sets.

Weightvest Wednesday
2 Person Team
8 Rounds

Bike Cals 20/16
30M Bear Crawl (15M Down and Back)

Alternate Rounds
18 Min Cap

11 / 26 / 2019

***HOLIDAY HOURS****
We will have normal hours Monday-Wednesday. We will be closed Thursday (28th) to spend Thanksgiving with our families. There will be ONE CLASS ONLY on Friday (29th) @ 9am. We will NOT have any classes on Saturday (30th). There will be some people working on projects for the gym and our December project. Find out any info at the gym this week!

E2MOM 10 min
2 Strict + 4 Kipping HSPU

AMRAP 12 min
5 T2B
10 Wall Balls 20/14
5 Pulls Ups
10 Pushups

11 / 25 / 2019

***HOLIDAY HOURS****
We will have normal hours Monday-Wednesday. We will be closed Thursday (28th) to spend Thanksgiving with our families. There will be ONE CLASS ONLY on Friday (29th) @ 9am. We will NOT have any classes on Saturday (30th). There will be some people working on projects for the gym and our December project. Find out any info at the gym this week!

E2MOM 10 min
Straight Leg Deadlift x 8 @ 40%
3 Second Negative

10 Rounds
3 Power Cleans 155/105
6 Burpee Over Bars
12 Situps

18 Min Cap

11 / 23 / 2019

For Time
1000/850M Row
50 Air Squats

Rest 3 Mins

Row 750/600
75 Air Squats

Rest 3 Mins

Row 500/450
100 Air Squats

11 / 22 / 2019

EMOM 8 min
Banded High Pulls x 8
3 Sec Negative

2 Person Team
42-30-18

D Bell Bench Press 50/35
Echo Cals
Burpees Box Jump Overs 24/20

20 Min Cap

11 / 21 / 2019

5-4-3-2-1
Squat Clean 225/155
Before Each Set Perform:
50 Dbl Unders
3 Ring Muscle Ups

25 Min Cap

11 / 20 / 2019

E2MOM 10 min
Hamstring Curl x 8
3 Sec Negative
(From Bench)

Weightvest Wednesday
3 Rounds

Run 400M
2 Rope Climbs
20 D Bell Snatch 50/35
Rest 1 Min Between

15 Min Cap

11 / 19 / 2019

EMOM 8 min
Banded Curl x 8
3 Sec Negative

1 To 10
Hang Power Clean 115/85
Front Squat
Shoulder to Overhead

15 Min Cap

11 / 18 / 2019

E2MOM 10 min
Barbell Incline Bench x 8

AMRAP 15 min
10 Pullups
15 Deadlifts 135/95
20 Pushups
25 Situps