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Monday, February 10 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

5 Weighted Strict Pull-ups

- Rest 20 Seconds -

3 Med Ball Slams

* Build in weight to technical failure

* Aim for ~75-85% of 1RM

* Rest for 2-3 Minutes between sets

Metcon: “The Admiral" [BENCHMARK]

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats 1555/105

20 Box Jumps 24/20

[Time Cap: 20 Mins]

Age 55+: 115/85

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Monday, February 10 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

5 Weighted Strict Pull-ups

- Rest 20 Seconds -

3 Med Ball Slams

* Build in weight to technical failure

* Aim for ~75-85% of 1RM

* Rest for 2-3 Minutes between sets

Metcon: “The Admiral" [BENCHMARK]

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats 1555/105

20 Box Jumps 24/20

[Time Cap: 20 Mins]

Age 55+: 115/85

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Monday,  February 3 2024

Reminder: Bring Clean Shoes to the Gym

With all the snow and salt outside, we need your help keeping the gym clean and safe. Please bring a pair of clean shoes to change into before working out. This helps protect our equipment and floors while keeping the space comfortable for everyone.

Thanks for your cooperation!

Strength: Power Cleans

3-4 Sets:

3 Power Cleans at 85%

* Rest 2-3 Minutes Between Sets

Metcon: “Salt Water”

AMRAP 3:

15 Power Cleans 115/85

15 Lateral Burpees

Max Calorie Row/Ski/Bike

Rest 3 Minutes

AMRAP 3:

12 Power Cleans 135/95

12 Lateral  Burpees

Max Calorie Row/Ski/Bike

Rest 3 Minutes

AMRAP 3:

9 Power Cleans 155/105

9 Lateral Burpees

Max Calorie Row/Ski/Bike

55+: (95/65), (115/85), (135/95)