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  • 10/15/2018

    Happy Monday! I hope you all can get in the gym today and start your week off right! 

    Don't forget this Saturday the 20th at 11:00 we are holding our annual Barbells for Boobs fundraiser. We will not be holding regular classes that day. If you have not signed up but would like to join us that day for a great cause please be there a little before 11:00 am. It is not too late to sign up for the event, the cost now is $25, you can pay all the way up until the day of. You do not have to be a member to join us. We have a ton of awesome raffle prizes so bring your cash and we will be gifting to best dressed again so wear your PINK! If you have any questions please talk to Seasha or Coach Bri or message us. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Clean and Jerk 3-3-3-3-3-3 Reps AHAP.

    Notes:
    1. Work up to somewhere between 85-95% of your 3RM and use for all sets. If you do not have a 3RM find a heavy weight and use for all sets.
    2. You only need to jerk the last rep of each set
    3. These are squat cleans.

    3) EMOM for 10 Minutes complete
    Even Minutes - Complete the clean complex 2 Clean pulls + 2 Hang Squat Cleans + 2 Jerks using 75% of todays heaviest
    Odd Minutes - 45 Second Plank hold

    Notes:
    Here is a good link for what a clean pull is
    https://youtu.be/1WuSiyM-knI

    4) Mobility/Stretching

  • 10/13/2018

    Workout of the Day:

    1) Coach led warm up

    2) With a partner complete 5 Rounds each of
    350m Row
    20 Push-ups
    10 Power Cleans 135/95

    Notes: Each partner must complete the prescribed reps for each movement for the round to count. 

    3) Mobility/Stretching

  • 10/12/2018

    1) Coach Led Warm-up
    2) Take 15-20 minutes to find a heavy set of 5 Hang snatches (yes these are squat snatches)
    3) For time compete as a descending ladder from 10-1 reps of
    Hang Squat Snatch 75/55
    V-ups x2 ( the V-ups will be x2 the number Hang Squat Snatch
    4) Mobility/Stretching

  • 10/11/2018

    Workout of the day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy set of three Push Presses

    3) 12 Minute AMRAP of
    10 Single Arm DB  Push Presses right arm
    50 Double Unders
    10 Single Arm DB Push Presses left arm
    25 Double Unders

    4) Mobility/Stretching




  • 10/10/2018

    Workout of the day:

    1) Coach led Warm-up

    2) Back Squat 7-7-7-7-7 reps AHAP. Work up to around 85-95% of your 7RM and use for all sets. If you do not have a 7RM find a heavy weight and use for all sets. We are not looking for a new 7RM today.

    3) EMOM for 10 Minutes complete
    Even Minutes - 10 Weighted step ups to a 24/20 inch box with a barbell in the front rack 95/65
    Odd Minutes - 45 Second plank hold

    4) Mobility/stretching

  • 10/9/2018

    1) Coach Led Warm Up

    2) 4 rounds for time of 400m Run
    200m Single Arm Farmers carry switching arms at the turn around 70/53

    Notes: For the farmers carry you will carry 100m with each arm switching at the turn around. No switching arms as you are walking. If you need to rest then you need to stop moving.

    3) Mobility/Stretching

  • 10/8/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) For time complete
    30 Burpees
    then
    21-15-9-3 reps of
    Deadlift 225/155
    Lunges (no weight)
    then
    30 Burpees

    3) Mobility/Stretching

  • 10/6/2018

    1) Coach Led Warm-up

    2) In teams of two complete a 30 minute AMRAP of
    800m row
    30 ring dips
    200 double unders

    One partner works while the other one  rest. Switch as needed throughout the AMRAP

    3) mobility/stretching

  • 10/5/2018

    Workout of the day:

    1) Coach led warmup

    2) For time complete 2 Rounds of
    1 mile run
    75 Air Squats

    3) mobility/stretching

  • 10/4/2018


    Workout of the day:

    1) Coach led Warm-up

    2) 3x20 Pistols alternating legs (speak with the coach for acceptable scaling)

    3)  For time complete
    30 toes-to-bars


    40 single-arm dumbbell snatches
 right arm

    50 dumbbell box step-overs


    40 single-arm dumbbell snatches
 left arm

    30 toes-to-bar

    Notes:

    Men -  50lb dumbbells or 53lb KB, 24-in. box


    Women - 35lb dumbbells or 35lb KB, 20-in. box

    3) Mobility/Stretching




  • 10/3/2018

    Workout of the day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy single power clean

    3) 6 rounds for working time of
    30 double unders
    10 over the bar burpees
    3 Power cleans using 80% of todays heaviest
    Rest 60 Seconds between rounds

    Notes:
    Scale the double unders to singles x2
    The burpees can be bar facing or you can jump lateral
    To find your working time subtract your rest time from your total time.

    4) Mobility/stretching

  • 10/2/2018


    Workout of the day:

    1) Coach Led Warm Up

    2) Take 15-20 minutes to find a heavy set of 5 bench press then 5x3 @ 95% of todays heaviest

    3) 10 minute AMRAP of
    10 Pushups
    200m run
    20 sit-ups

    4) Mobility/Stretching

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