Saturday

Tomorrow is the DAY! Come in for the fun! Saturday’s Work A. Power Clean + Jerk @60%, every :30 x20 . EMOM 30: Minute 1- 6 DB Box Step Overs Minute 2- :20 Max Effort Abike Minute 3- 8 DB Split Jerks (alternating legs) Minute 4- :30 Max Double Unders Minute 5- 10...

Friday

It’s your last day to attempt a First 2 Fifty! Come Get Some!   Friday’s Work A. EMOM 8: Muscle Snatch + Hang Power Snatch + Snatch . Sprint 100m Rest 2:00 X6 . . Optional Abdominal Workout: :10-:15 Star Hold/side Rest :30 between sides X4 (4 per...

Thursday

  Thursday’s Work A1. Bent Press (with DB or KB), 3-4 reps (controlled); rest :30 x4 (https://www.youtube.com/watch?v=x8hSaCTLnYE) A2. Glute Hip Bridges, 3-4 reps @30X1; rest :30 x4 . B1. Renegade Row with Rotation, 8-10 alternating reps; rest :30 x3 (have...

Wednesday

  Wednesday’s Work A. Deadlifts, 3-5 reps @20X1; rest 1:30 x5 (Coach’s Note: Build, but do it safely. You must return the bar to the ground at tempo each rep, including the last. The rep range does not just apply to how heavy the weight is but how well you...

Tuesday

MAJOR ANNOUNCEMENT! Some new classes are coming your way in October! Starting in October every Thursday evening and Sunday morning during open gym we will be offering specialty OLY and Gymnastics Development Classes. Thursday classes will be at 6:30pm and Sunday...