Training of the Day Partner TOD!! Grab a friend and get fit! AMRAP in 21 minutes of… 7 thursters (115/75), 18 kettlebell swings, 9 pull ups. Alternate the movements. Athlete 1 does the thrusters, Athlete 2 does the KBS, Athlete 1 does the pull ups, then athlete 2 does the thrusters, athlete 1 the KBS...Read More
Training of the Day Back squat; max rep at body weight (women 3/4) in 5 minutes rest 2 minutes, max rep dips in 4 minutes, rest 1 minute, 3 minutes max rep box jump, rest :30, 2 minutes max rep knee to elbow, no rest, 1 minute max rep double unders then easy 2k row...Read More
Reminder: This Sunday at 1:00pm we will be hosting a BBQ in the parking lot! One of our members has offered to take the pot of cash he earned from a clean eating challenge we hosted back in May and use it to purchase meat and condiments to share with all of us. Please join...Read More
Training of the Day Ring pass through to push up as a skill. With the rings set about a foot off the ground start in the push up position, pass the legs through to a dip position. Don’t let the feet touch the ground. The lower the rings to the ground the greater the difficulty....Read More
Training of the Day 1 High hang, 1 hang snatch. Starting at 50% of 1RM and build OTM by 5/10lbs until failure. If less 10 minutes decrease by 5-10lbs and continue until the 10min clock has expired. then 50-40-30 of Air squats, double unders, hang KB snatch (do half with one arm before switching) beginner...Read More
Don’t forget open gym is a great time to flex in front of the mirror for hours… or work on skills or whatever you’re into. beginner class at 10:30 (Event 5) Ring profeciency. Spend 20 minutes become comforatable in the support position and developing the movement paterns of the muscle up. Then….21-15-9 of… Pull...Read More
Training of the Day “300 Workout” 25 Pull Ups 50 Dead Lifts 135/95 50 Push Ups 50 Box Jumps 24/20 50 Floor Wipers 135/95 50 Kettlebell swings 55/35 25 Pull Ups Post your scores to the Whiteboard.Read More
Training of the Day Time under tension Dead Lift; 5-5-5 at 55% of 1RM where the pull is fast and the decent is 6 seconds then 18-15-12-9-6 of thrusters and ring dips Post your scores to the Whiteboard.Read More
training of the Day Strict press; build to heaviest possible in a strict 6 minutes then do 1 at that weight for 6 more minutes OTM then 20 hang clean to push press, 20 pull ups, 20 handstand push ups, 20 pull ups, 20 hang clean to push press. Use 80% of stirct press weight)...Read More
