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Tuesday, June 8 2021

Announcement:

A$$ & Abs will be held this week only on Wednesday night at 6:15pm instead of Sunday. Sign-up under 6:15pm class.

Strength: Front Squat

5 Sets of 3 reps

Superset with… 12-15 Russian KB Swings (HEAVY)

Metcon: 18 minutes to complete….

30 Hang Power Cleans 95/65

30 Double-unders

30 Push-ups

30 Wall Balls 20/14

30 Hang Power Cleans 115/75

30 Double-unders

30 Push-ups

30 Wall Balls 20/14

30 Hang Power Cleans 135/95

30 Double-unders

30 Push-ups

30 Wall Balls 20/14

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Monday, June 7 2021

Announcement:

A$$ & Abs will be held this week only on Wednesday night at 6:15pm instead of Sunday

Strength: 4 Sets

Push Press x 10 reps

Superset: Lateral Raises x 15 per side 


Metcon: AMRAP 15

5 Chest to Bar Pull-ups

10 Jumping Lunges 

15 Cals

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Monday, May 30 2021

Happy Memorial Day!

Today, let’s remember those who made the ultimate sacrifice for our freedom.

Metcon: “Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Friday, May 28 2021

Strength: 3 Sets

Bench Press x 6 reps

into…

12-15 Lateral Raises

into…

Banded Tricep Pull-downs x 20 reps


Metcon: 4RFT

400m Run

20 DB Hang Power Cleans 50/35

15 Burpees

Buy Out: 50 Strict Bench Dips. Record your time once the dips are completed

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Wednesday, May 27 2021

Strength: Back Squat

Build to a heavy single

Set 1: 5 reps @ 65%

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 85%

Set 4: 1 rep @ 95%

Set 5: 100%+


Metcon: AMRAP 10

7 Toes to Bar

21 Russian KB Swings 53/35

7 Toes to Bar

21 Sit-ups (feet anchored to KB)

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Tuesday, May 26 2021

Holiday hours for Memorial Day weekend

Friday: Morning Classes and 5:15 PM ONLY

Saturday: 9:00am SWEAT, 10:00am Open Gym **Starting Saturday we will no longer capping our classes, but sign-ups will still be required

Sunday: 10:00 am - A$$ & Abs only

Monday: 8:00am & 9:00am only - Memorial Day Murph

Metcon: AMRAP 15

10 Pull-ups

10 Hang Power Cleans 115/75

25 Double-unders

Rest 3 minutes

AMRAP 15

10 SDHP 115/75

10 Push-ups

250 Row/Ski

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Friday, May 21 2021 

Strength: Jerk 

65% x 3 reps 

75% x 3 reps 

85% x 3 reps 


Metcon: For Time 

30-20-10 

American KB Swings 53/35 

15 Toes to Bar 

30 Doub;e-unders 

into…

10-20-30 

American KB Swings 53/35

15 HSPU 

30 Double-unders 


* 15 min CAP 

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Wednesday, May 19 2021

Strength: 4 Sets

Toe Elevated Romanian DB Deadlift x 10 reps

into…

Lateral Raises x 15-20 reps

Metcon: For Time

10 Pull-ups


200m Run

10 Pull-ups


30 Sit-ups

200m Run

10 Pull-ups

40 Plate to Overhead 45/25

30 Sit-ups

200m Run

10 Pull-ups

50 Russian KB Swings 53/35

40 Plate to Overhead 45/25

30 Sit-ups

200m Run

10 Pull-ups

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Tuesday, May 18 2021

Strength: 4 Sets 

10 DB Bench 

into…

10 Barbell Rows 

into…

20 Band Pull a parts 

Metcon: 15min. Running Clock...

10 Wall Balls (20/14lb.)

50 Push-Ups

20 Wall Balls

40 Push-Ups

30 Wall Balls

30 Push-Ups

40 Wall Balls

20 Push-Ups

50 Wall Balls

10 Push-Ups

...In remaining time, complete as many double-Unders as possible.

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Monday, May 17 2021 

Strength: Power or Squat Clean 

4 Sets 

Set 1) 3 reps @ 65%

Set 2) 3 reps @ 75% 

Set 3) 3 reps @85% 

Set 4 Clean Complex @ 65% :  1 Power Clean+ 1 Hang Squat+ 2 Front Squats  

Metcon: For Time 

21 Hang Power Cleans 115/75 

21 Front Squat 

400m Run 

15 Hang Power Cleans 

15 Front Squat 

400m Run 

9 Hang Power Cleans 

9 Front Squat 

400m Run 

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Friday, May 14 2021

Strength: 3-4 Sets (20 minutes)

8-10 DB Bench/Floor Press

8-10 Single Arm DB Row’s per side

10-12 Banded Tricep Push Downs

10-12 Barbell Curls

Metcon: Tabata

8 Rounds

20 Seconds on, 10 seconds off

Max Cal Assault Bike

8 Rounds

20 Seconds on, 10 seconds off

Heel Elevated Squats

8 Rounds

20 Seconds on, 10 seconds off

DB Hang Power Cleans 50/35

8 Rounds

20 Seconds on, 10 seconds off

Sit-ups

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Thursday, May 13 2021 

Strength 1: Jerk 

60% x 5 reps 

70% x 5 reps 

80% x 5 reps 

Strength 2: Push Press 

3 Sets of 5 reps 

1 Set of Max reps til failure @ 50% 

Metcon: EMOM 16

1) 18/14 Cal Row 

2) 10 Push Press 95/65

3) 15/12 Cal Bike 

4) 10 SDHP