Friday’s Workout: 7-31-15

Power Development: Every minute, on the minute for 14 minutes in teams of 2: Black: Even: 3 push presses @ 80% of 1 rep max Odd: 3 snatch pulls @ 90-95% of squat snatch 1 rep max Green: Even: 5 explosive landmine presses on each arm Odd: 5 banded broad jumps Blue: Even: 8 landmine […]

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Wednesday’s Workout: 7-29-15

Power Development: Every minute, on the minute for 14 minutes in teams of 2: Black: Even: 2 Power clean and push jerks @ 80-85% of 1 rep max power clean and jerk Odd: rest Green: Even: 3 explosive deadlifts at 60% of 1 rep max Odd: 5 wall balls (20#/14) for max height Blue: Even: […]

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Tuesday’s Workout: 7-28-15

Workout of the Day: 5 rounds of: 3 minute AMRAP: Run 400 meters / row 400 meters 5 dead hang pull ups / assisted pull ups AMRAP hang cleans (135#/95) / kettlebell swings Rest 60 seconds in between rounds Blue and purple groups: 5 rounds of: 2:30 minute AMRAP of: prowler push 110#/70 / 90#/60 […]

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Monday’s Workout: 7-27-15

Power Development: Every minute, on the minute for 14 minutes in teams of 2: Black: Even: 2 power snatches @ 80-85% of 1 rep max power snatch Odd: Rest or work on mobility drill Green: Even: 3 explosive back squats @ 60% of 1 rep max Odd: 10 medicine ball slams (20#/14) Blue: Even: 10 […]

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Becky Straub

July’s Member of the Month, Becky Straub! We are extremely happy to announce our July Member of the Month recipient, Becky Straub! For those of you who don’t know Becky, she is truly a motivational force inside of our community.  Becky is as dedicated as they come and has made excellent progress to show for […]

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Friday’s Workout: 7-24-15

Strength Add 2.5-5lbs on each side of the bar from last week’s efforts Black and Green options: Deadlift (conventional/trap/sumo): For Strength: 5-4-3-2 Complete 5 reps at 80% of 1 rep max Complete 4 reps at 82% of 1 rep max Complete 3 reps at 85% of 1 rep max Complete 2 reps at 90% of […]

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Thursday’s Workout: 7-23-15

Workout of the Day: Black, green, and blue options: In 8 minutes, with a partner, complete the following: Partner 1 runs 200 meters Partner 2 completes as many kettlebell swings to eye level 70#/53 / KB swings 53#/35 / power cleans 135#/95 / Power clean and jerks (165#/110) as possible. Once partner 1 returns from […]

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Wednesday’s Workout 7-22-15

This week in our Crush a Weakness Wednesday Skills Class, we will be working on muscle up and rope climbing technique! Strength: Add 2.5-5lbs on each side of the bar from last week’s efforts Black: Shoulder Press: For Strength: 5-4-3-2 Complete 5 reps at 80% of 1 rep max Complete 4 reps at 82% of […]

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Tuesday’s Workout: 7-21-15

This week in our Crush a Weakness Wednesday class, we will be reviewing muscle up and rope climbing technique!   Workout of the Day: Complete the following for time: Black, green, blue, and purple options: 2 Farmer’s carries down to the edge of the pavement and back: with KB’s 70#/53 / trap bar: 205# /165 […]

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