September 12, 2017 Strength:  Back Squats 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% 2 x 2 @ 85% Metcon: 8 minute AMRAP (Ladder by 2’s) Overhead Squats (115/75) Pull ups *Increase by 2 reps of each exercise each round.Read More

September 11, 2017 Gymnastics: 7 minute AMRAP Double Under Ladder 10-20-30-40-50…(Rx+ Reps must be Unbroken) *Complete 10 Toes-to-Bar after each set of Double Unders. Strength: Clean Complex 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (Build to heavy complex for the day) Metcon: 10 minute EMOM 5 Deadlifts (245/165) 5 Hand-Release Push...Read More

September 10, 2017 Rest Day.  Get out and enjoy your day. Stay tuned to Facebook for possible Open Gym time.Read More

September 9, 2017 “Morgan” For time: 16 Wall Balls (20/14) 4 Clean & Jerks (205/145) 16 Wall Balls 8 Clean & Jerks (185/125) 16 Wall Balls 12 Clean & Jerks (165/115) 16 Wall Balls 16 Clean & Jerks (135/95) Rest 5:00 “Morgan’s Sweet 16” 3 Rounds of: 16 Calorie Bike 8 Bar Muscle ups *Scale...Read More

September 8, 2017 Gymnastics: A. Box Jumps – Rebounding 3 x 10 *Focus on rebounding off the floor.  Make each rep fast, not necessarily the entire set. B. Toes-thru-Rings 3 x 15 Strength: Press Complex 3 Strict Press + 2 Push Press + 1 Push Jerk 5 sets: Build to a Heavy Complex Metcon: (For...Read More

September 7, 2017 Mobility: Work on weaknesses in Mobility (10 minutes) Conditioning: 3 Rounds: 1:00 Burpees to 6″ 2:00 Rest Metcon: 20 minute AMRAP 100ft Sled Push 3 Rope Climbs (15′) 15 GHD Sit upsRead More

September 6, 2017 Gymnastics A. Barbell Step ups 4 x 8 (2:1) (prog, loading) B. Hollow Body Press Downs 4 x 10 *Use PVC & Bands to complete Press Downs while laying in the Hollow Body Position. Metcon: (For time) 400m Run 27 Thrusters (95/65) 400m Run 21 Thrusters 400m Run 15 Thrusters 400m Run...Read More