Five for Five

Metcon Today's piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit...

I guess it’s cardio week

Can’t seem to get away from the 35 min workouts this week.  Let’s goooooo!!!!!  No cherry picking 🙂 Thursday September 30th  Metcon 3 Total Sets: (0-2min.) 30/20 Cal Assault Bike (2-4min.) 5 Front Squats as heavy as possible (4-6min.) Max Effort Weighted DB Sit-Ups...

Bench press for John W

Those of you subbing pull ups with ring rows,  I hope to see you at the pull up clinic on Saturday.   11am.  Let’s aim for more goals! Wednesday September 29th Weightlifting Bench Press (0-4min.) 400m Run 10 Unbroken Bench Press Max Pull-Ups in remaining...

Another 35 min workout for Rx Rey

Cardio Tuesday as a prerequisite for cardio Wednesday. Just for Rey 🙂   Tuesday September 28th  Weightlifting EMOM x 3min. 10/7 Cal Assault BikeEMOM x 3min. 3 Power Clean and Jerks @50-60% of 1RMEMOM x 3min. 10/7 Cal Assault Bike EMOM x 3min. 2 Power Clean and...

Pull Ups

This Saturday! 10/2 @11am: Come learn some progressions to achieve a pull up. We will go over some key points on how to build your strength for this particular skill. More skill clinics to come, but if you’re tired of scaling with ring rows, come get motivated to...

Your first pull up

Calling all ring rowers!  Next Saturday, 10/2 @ 11am, we are hosting a pull up clinic.  Come learn some drills and progressions to achieve your first pull up!  This is not a guarantee of a pull up, but a guarantee to learn how to get stronger and be able to,...

More Toes To Bar

how those hands feelin’?   3 days of toes to bar and 100 pull ups… 😬. See you at the gym! 💪🏻 Thursday September 23rd  Weightlifting Deadlift (Week 4 "DELOAD") Olympic & Strength SUPERSET: 3 HANG POWER Snatch or Clean  at 60% of your 1RM (You choose) Rest about...

Rey Day

Just a heads up to any class that runs right after another…. We are back to our old schedule of ‘back to back’ classes. One ends right as another begins.   Please be mindful of the class prior to yours and wait to grab equipment until their class is over.  Before...

New class added!

heads up to the evening crew, we will have a 5:30 PM class today and tomorrow and next week we will also add that  next week, Monday through Wednesday. Hopefully this helps spread out the extremely large class at 6:30 Tuesday, September 21st A. Metcon (AMRAP - Rounds)...

No

My answer to The last question that the programmer asks in this workout is ‘no’ 🙂 … just a guess, considering the trend of our workouts, lately. What do you think? Monday September 20th  Weightlifting Back Squat (Week 4 "DELOAD") Olympic Lifting + Strength SUPERSET:...

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