Workouts
Feb 17 – 23
Monday Squat Waves with a % of our 5RM Back Squat weightNew rep scheme Set 1: 4 Reps @ 83%Set 2: 3 Reps @ 89%Set
Feb 10 – 16
Monday Squat Waves with a % of our 5RM Back Squat weightEvery set is 2% heavier than last week Set 1: 6 Reps @ 76%Set
Jan 27 – Feb 2
Monday Squat Waves with a % of our 5RM Back Squat weightEvery set is 2% heavier than last week Set 1: 6 Reps @ 72%Set
Jan 20 – 26
MLK Day Hours – Jan 20th Classes 6,7,8,11AM & 5,6,7PM (We will be open between 12 and 5) Monday Starting today, for 6 weeks we will
Jan 6 – 12
Mon Repeat for 16 minMin 1 Upper Body PullMin 2 DeadliftsMin 3 AbsMin 4 rest Upper Body Pull Pick 1 of these 3 options2 muscle ups
Dec 30 – Jan 5
Monday Strength: 12EMOM Station 1: 10 Back Squat (55-70%) Station 2: 10 Barbell Row Station 3: Rest min Metcon: For Time 31 Hang Power Snatch
Dec 23 – 29
Monday Conclusion of Cycle Strength: “Burgener Total” 1RM Snatch 1RM Clean & Jerk 1RM Front Squat *After warm-ups only 3 attempts at a max lift
POPULAR POSTS
MAY 4 – 10
Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &
APR 27 – MAY 3
Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m
APR 20 – 26
Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds
