• Workout of the Day

    WARM UP

    1. 500m Row

    2. Upper Body Warm Up

    a. Foam Rolling of the Thoracic Spine x 1 minute

    b. Foam Rolling (or lacrosse ball) of the teres minor, infraspinatus area x 1minute each side

    c. Sleeper Stretch / Shoulder Capsule Stretch x twice each side for 30 secs

    d. Band Pec Stretch x twice each side for 30 secs

    e. Lat Stretch x twice each side for 30 secs

    f. Band Dislocations x 10

    STRENGTH

    Floor Press

    5 @ 65%  5 @ 75%  5 @ 85%

    * Use between 75-85% of your bench press training max

    CONDITIONING

    Teams of 2
    As Many Rounds and Reps As Possible (AMRAP) in 8 minutes of:

    8 Pull Ups
    10 Push Ups
    12 Sit Ups

    Teammate 1 performs the entire workout while teammate 2 helps to coach good reps and MOTIVATE. Teammates switch roles after a brief rest period.




  • Workout of the Day

    WARM UP

    1. 400m Jog

    2. Dynamic Warm Up (on whiteboard)

    STRENGTH

    Overhead Squat

    5 @ 65%  5 @ 75%  5 @ 85%

    CONDITIONING

    5 Rounds For Time of:

    5 Squat Cleans 
    4 Front Rack Lunges
    3 Thrusters
    2 Burpees w/Lateral Bar Hop


  • Schedule Announcement

    THERE WILL BE NO 9AM AND 10AM CLASS TODAY. SORRY FOR ANY INCONVENIENCE.

    THE 11AM BOXING CLASS IS ON!


  • Workout of the Day

    WARM UP

    1. Athlete's Choice

    STRENGTH

    Farmer's Walk

    4 x 50m (75% x BW)

    CONDITIONING

    4 Rounds For Time of:

    15 Box Jumps, 36-inch box

    400m Run




  • Workout of the Day

    WARM UP

    1. 400m Jog

    2. Dynamic Warm Up

    a. High Knees

    b. B Skips

    c. Skipping with High Knees

    d. Butt Kickers

    e. Forward Leg Swing

    f. Side Leg Swings

    g. Strides

    CONDITIONING

    For Time:

    5K Run



  • OPEN GYM


  • Workout of the Day

    WARM UP

    1. 400m Jog or 500m Row

    2. Dynamic Warm up (on whiteboard)

    CONDITIONING

    As Many Rounds As Possible (AMRAP) in 30 minutes of:

    200m Sprint

    5 Pull Ups

    10 Push Ups

    15 Squats

    20 Burpees


  • Workout of the Day

    WARM UP

    1. Foam Roll

    2. 400m jog

    3. Burgener Warm Up

    STRENGTH

    BEAR COMPLEX

    5 Rounds For Load

    7 unbroken sets of:

    • 1 Power Clean
    • 1 Front Squat
    • 1 Push Press
    • 1 Back Squat
    • 1 Push Press

    Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.

     



    CONDITIONING

    For Time:

    1200m Row

  • Workout of the Day

    **WE WILL BE BARBECUING AGAIN AFTER THE 6:30PM CLASS TONIGHT. ALL ARE WELCOME. IT'S BRING YOUR OWN FOOD AND DRINKS.**

    WARM UP

    1. 500m Row or 400m Jog

    2. YTA x 3 sets of 10 each

    STRENGTH

    Shoulder Press

    5 @ 75%  3 @ 85%  1(+) @ 95%

    CONDITIONING

    Team Workout (credit Mike Burgener)

    **Team forms a circle holding PVC pipe overhead in snatch grip. Everyone drops to bottom position. In bottom position perform 5 presses behind the neck. Return to top position with bar overhead. That’s one. Team stays together through entire workout.**

    21 OHS with Presses at the bottom
    Run 400 M

  • Workout of the Day

    WARM UP

    1. 400m jog

    2. Agility Ladder

    STRENGTH

    Deadlift

    5 @ 75%  3 @ 85%  1(+) @ 95%

    CONDITIONING

    Five rounds for time of:

    40 Double-unders
    30 Box jumps
    20 Kettlebell swings

    *15 minute time cap

     

  • OPEN GYM

    CONGRATULATIONS TO MIGUEL AND JITIN FOR HITTING PRs ON THEIR BENCH PRESS LAST NIGHT! HARD WORK AND CONSISTENCY PAY OFF! KEEP UP THE GOOD JOB!


  • Workout of the Day

    WARM UP

    1. 500m row

    2. Dynamic Warm Up (on whiteboard)

    STRENGTH

    Bench Press

    5 @ 75%  3 @ 85%  1(+) @ 95%

    CONDITIONING

    21-18-15-12 and 9 reps of:

    Supermans
    Pull ups
    Sit ups
    Dips


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