Workout of the Day

Teams of 3

With a partner, split the work up any way you desire, one person working at a time (except on double unders / bear crawl).

25:00 AMRAP
10 shoulder press (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
120 double unders (total for team, everyone working at the same time)
20 power snatches (same)
120 double unders (total for team, everyone working at the same time)
30 Front squats (same)
120 double unders (total for team, everyone working at the same time)
40′ bear crawl (everyone)
*rounds + reps recorded

Did you catch Coach Wes’s last article? If not, check it out here

A. Warm-up plus coaches choice skill practice

B. “Helen of Troy”
3 Rounds
12 ‘Heavy’ Thrusters @ 115lbs / 75lbs /  55lbs
21 Kettlebell Swings @ 24K / 16K / 12K
400m Run
*20:00 Cap

Scaling Guide:
– 9 – 16 Minutes,
– Scale Up: 135/85

Are you ready to celebrate?? We are!
Keep up to date on all the details of our Anniversary Party HERE

A. 15:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 5 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. For Time
15 ‘high’ box jumps @  30” /  24” / 20”
10 squat snatches –power snatch to OHS is acceptable- @ 135lbs / 85lbs / 55lbs
15 clean and jerks (same)

Optional ‘Cash Out’:

3 Rounds
1 minute of wall ball
1 minute of single arm db hang power snatch

Scaling Guide:
– 5 – 9 minutes (10 min time cap)
– Scale up: 36/30″ Box

“Be happy for this moment. This moment is your life.” -Omar Khayyam

A.Spend 10-15  minutes working HSPU progressions.  Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!

B.For time
Row  1200m / 1000m* / 800m

Then 4 rounds
10 kipping pull ups (5 with a band)
40′ walking lunge
15 toes-to-bar
15 burpees
*25:00 Cap

Scaling Guide:
– 16 – 23 min, 4:20 for the row and then about 3:00 per round after.  
– Scale Up: Chest to bar instead of kipping pull ups.

“Someone who wants to write should make an effort to write a little something every day. Writing in this sense is the same as athletes who practice a sport every day to keep their skills honed.” – Anita Desai

A. 21:00 EMOM
Min 1 – 1 Squat Clean
Min 2 – 1-3 Ring Dips or Ring MU
Min 3 – Rest
*Build to a challenging weight in each exercise

B. 5 rounds
8 squat clean thrusters @  115lb / 75lb / 35lb
4 Shutlle Runs (20′ out 20′ back)

Scaling Guide:
– 6 – 10 min, about 1:30 per round.
Scale Up:
– 135/85lb bar,
– 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.

Optional ‘Cash Out’:
AMRAP 5 minutes
30s hang on the pull up bar
25 cal row

We’re celebrating 8 years! Come join us for the party!

A. 21:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 65-75% of max FS
Min 2 – 4 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. 4 rounds
7 hang power snatch  95lb / 65lb  / 35lb)
7 Overhead Squat (same)
14 Box jump ( 24” / 20” / 12”)
*15:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
50m farmer carry
15 burpees

Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb bar

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” -Donovan Bailey

A. In teams of 2

15:00 AMRAP

20 Partner Wall ball @ 20lb / 10ft, 14lb / 9ft, 10lb / 8ft
(Partner squats, throws ball to target, partner catches, squats and returns = 2 reps)

200m run with medball
(one ball shared between partners)

20 Sit-up with med ball pass
(only partner holding the ball does the sit up)

Partner 1K Row AFAP  (Split up however you see fit)

Don’t forget about our blanket drive! Bring them in and drop them in the box up front!

9 & 10 am classes only today

A. 10:00 EMOM
Min 1 – 3 Strict Press
Min 2 – 3 KB / DB Single Leg DL

7:00 AMRAP
7 DL @ 115 / 75 / 15
7 Push Press (Same)
30 Double Unders (60 singles)

*Rounds + Reps recorded

Optional ‘Cash Out’:
3 rounds
40′ suitcase walking lunge
15 burpees

Get those hoodie orders in! Our order is being placed at 9 am Friday!
ORDER HERE

CLOSED – Have a Happy Thanksgiving!

Run a 5k or join the Turkey Trot!

Did you train for Thanksgiving this year? 😉

“Whatever we are waiting for – peace of mind, contentment, grace, the inner awareness of simple abundance – it will surely come to us, but only when we are ready to receive it with an open and grateful heart.” – Sarah Ban Breathnach

Limited Schedule – Gym closing at 1:00 pm

A. 10:00 Build to a challenging Pause Squat Clean (Pause :02 above knee / :02 in the bottom)

B. 7:00 EMOM
3 TnG Squat Cleans @ 50-60% of “A”

C. “Jackie“
1000m Row
50 thrusters @  45lbs / 35lbs
30 kipping pull-ups (Scales: band assisted /  ring row)

OR

“Jacked Jackie”
1000m Row
50 thrusters @ 65lbs  
30 chest-to-bar pull-ups

OR

“Jackie on the Road”
1200 M Run
50 Burpees

30 Unweighted Sit-up Get-ups

*Times recorded
*15:00 Cap

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Plan accordingly this week!
Wednesday 11/23 – Regular morning classes – Closed at 1:00 pm
Thursday 11/24 – Closed – Happy Thanksgiving!
Friday 11/25 – 9 & 10 am classes
Saturday 11/26 – 9 & 10 am classes