Workout of the Day

Wed Nov 22

Thanksgiving Schedule is posted on... wait for it... the schedule.

TEAM CONDITIONING:

Teams of 3:
AMRAP 7
50 Shoulder Press (95/55)
50 Shoulder Press (115/70)
AMRAP Shoulder Press (135/85)

*rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

*rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Fri Nov 17

23730616_10154986769918053_225124064_o.jpg

BRING YOUR BOTTLES!  FREE SUPPLEMENT TASTING TODAY!  ALL PRE-ORDERS GET A FREE SHAKER.

STRENGTH:

Back Squat

5×3, Accross at 80% +/- 5%

CONDITIONING:

8 Rounds: 
:20 Seconds Back Squats (45/35) 
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
* Score is lowest # for each movement over 8 sets.  Goal here is consistency.

Wed Nov 15

Even if you signed up on the board at the gym, you MUST be registered online by WEDNESDAY if you want an event Shirt.  This is going to be a ton of fun, don't miss out and say you WISH you could have.  Click to Sign-up NOW!

CONDITIONING:

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Tue Nov 14

Even if you signed up on the board at the gym, you MUST be registered online by Wednesday if you want an event Shirt.  This is going to be a ton of fun, don't miss out and say you WISH you could have.  Click to Sign-up NOW!

STRENGTH:

Power Snatch
On the Minute x 10
2 Repetitions, Climbing

CONDITIONING:

30 Cal Row
21 Power Snatch (115/80)
30 Cal Row
21 Overhead Squats (115/80)
30 Cal Row
21 Hang Squat Snatch (115/80)

Mon Nov 13

Even if you signed up on the board at the gym, you MUST be registered online by Wednesday if you want an event Shirt.  This is going to be a ton of fun, don't miss out and say you WISH you could have.  Click to Sign-up NOW!

CONDITIONING:

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Wed Nov 08

Our Events page has been updated and has sign-up links for our competition as well as our upcoming fat loss challenge.  Check it out!

TEAM STRENGTH:

Teams of 3:

AMRAP 7:
50 Back Squat (185/135) 
50 Back Squat (225/150)
AMRAP Back Squat (255/165)

Rest 3:00

AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105) 
AMRAP Push Press (185/115)
 
rest 3:00

AMRAP 7: 
50 Pull-Ups
50 C2B Pull-Ups
AMRAP Muscle-Ups

 

Tue Nov 07

We are finalizing details for our 4th annual winter fat loss challenge as well as a first for us.  Our own in house team competition!  Details coming soon.  For those of you that want to save those dates:  Comp - 12/2, Initial Dunk Test - 12/4

CONDITIONING:

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Mon Nov 06

We are finalizing details for our 4th annual winter fat loss challenge as well as a first for us.  Our own in house team competition!  Details coming soon.  For those of you that want to save those dates:  Comp - 12/2, Initial Dunk Test - 12/4

STRENGTH:

Every :60 x 4
Hang Snatch + Snatch (TnG)
Every :90 x 4
Hang Snatch + Snatch

CONDITIONING:

AMRAP 7:
Burpee Box Jump Overs (24/20)
On the Minute: 4 Thrusters (135/95)

Fri Nov 03

We are finalizing details for our 4th annual winter fat loss challenge as well as a first for us.  Our own in house team competition!  Details coming soon.  For those of you that want to save those dates:  Comp - 12/2, Initial Dunk Test - 12/4

CONDITIONING:

5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Hang Snatches (95/65)
 

Wed Nov 01

TEAM STRENGTH:

Teams of 3:

AMRAP 7:
50 Power Cleans (135/95) 
50 Power Cleans (155/105)
AMRAP Power Cleans (185/125)

Rest 3:00

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115)
 
rest 3:00

AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Tue Oct 31

Schedule is updated for Halloween and Thanksgiving.  If you came in with your awesome outfit on Halloween, we wouldn't be upset... 

We are finalizing details for our 4th annual winter fat loss challenge as well as a first for us.  Our own in house team competition!  Details coming soon.  For those of you that want to save those dates:  Comp - 12/2, Initial Dunk Test - 12/4

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Mon Oct 30

Schedule is updated for Halloween and Thanksgiving.  If you came in with your awesome outfit on Halloween, we wouldn't be upset... 

We are finalizing details for our 4th annual winter fat loss challenge as well as a first for us.  Our own in house team competition!  Details coming soon.  For those of you that want to save those dates:  Comp - 12/2, Initial Dunk Test - 12/4

STRENGTH:

Back Squat
2 Rounds:
5 Reps @ 76%
3 Reps @ 82%
1 Rep @ 88%

*Rest 2:00 between each set of squats

CONDITIONING:

For Time: 
15-12-9
Calorie Row
Power Snatch (95/65)

directly into…

15-12-9
Calorie Bike
Clean and Jerks (95/65)

 

Fri Oct 27

We are finalizing details for our 4th annual winter fat loss challenge as well as a first for us.  Our own in house team competition!  Details coming soon.  For those of you that want to save those dates:  Comp - 12/2, Initial Dunk Test - 12/4

CONDITIONING:

4 Rounds For Time: 
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Wed Oct 18

CONDITIONING:

AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
* Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
* Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
* Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row