2018 05 14
By Brett Freliche It happens every year. And it starts with the New Year. A resolution. To lose 20 pounds. Gyms see a spike in new members. People become obsessed with the scale. Our mood can be affected by the number staring back at us. We may even have…
For time: 3 rounds of: 5 bar muscle-ups 5 snatches (155#/105#) Then, 3 rounds of: 15 deadlifts (155#/105#) 30 squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans (155#/105#) 55+RX For time: 3 rounds of: 5 CTB pull ups 5 snatches (115#/85#) Then, 3 rounds of: 15 deadlifts (115#/85#) 30 squats Then,…
2018 05 13
Happy day early Mothers Day! Carrying a medball during the entire workout. For Time Run 800m 100 Air Squats 200 m single arm Farmers carry (you pick weight) 50 Box Jumps (24"/20') Run 800m This is workout is for all the AMAZING moms out there! Happy day early Mothers day…
2018 05 11
RE-TEST Max time in an L-Sit *Rx is on rings with Rings 12" off floor. Scale by brining rings up to 24", then to a 24" box. Knees can tuck, but heels must stay in front of body and heels can't touch floor. USE EXACT SAME SCALE AS ON APRIL…
2018 05 10
Back Squat 3x7 @70% Then... Max Set of Pull Ups x 3 Rest as needed *Modify with partner pull ups 55+RX Same How can you use DISCIPLINE to help those around you? Many think finding discipline in ourselves is a "selfish" thing, but this couldn't be farther from the truth.…
2018 05 09
RE-TEST Max UB Strict HSPU's *Use exact scale used on April 4th. Then... For Time 50 Toes to Bar 100' DB Walking Lunge Steps 50/35s (hold however you'd like) 25 Bar Muscle Ups 100/80 Calorie Row *First come first serve on rowers. If there aren't any rowers available do one…
2018 05 08
Deadlift 4x4 @75-85% of 1RM Then... 3 Rounds 10 DB Squat Snatch R-Arm 75/50lbs 10 DB Squat Snatch L-Arm 20 Box Jump Overs 24/20 55+RX 3 Rounds 10 DB PS R-Arm (50#/35#) 10 DB PS L-Arm 20 Box jump overs (24"/20") Looking to improve your endurance? Gymnastics? Strength? Email Coach…
2018 05 07
RE-TEST (10 Min Cap) 100 CTB Pull ups *Be sure to use EXACT same scale as last test on April 2nd. Then... AMRAP 9 MIN 20 Wall Balls (20#/14# @ 10') 40 double unders 55+ RX AMRAP 9 MIN 20 Wall Balls (14#/10# @ 9') 40 double unders We've got…
2018 05 06
Snatch Every :45 for 9 Minutes 1 Rep at 72.5-80%" Then... Double DB Split Squat (Single Leg Squat) 3x10 each leg 55+ RX Same
2018 05 04
2018 05 03