Friday, January 21, 2022

Workout of the Day

A.
Every 10 minutes, for 40 minutes (4 rounds):
100 Double-unders
40 Wall-Balls
30 Pull-ups
20c Assault Bike

Each round will be for time

Rx+  30/20lb, 15/12 bmu, + 10m hs walk

Thursday, January 20, 2022

Gus

Workout of the Day

A.
Snatch
5 sets of 3 at 75%

B.
Three rounds for time of:
500/400m Row
10 Power Snatches

Rx+ 10 squat snatches (135 / 95), sub 10

Wednesday, January 19, 2022

Bone Broth. Click the link to learn about the benefits. These 5 ingredients shown in the picture make for an extremely delicious, high protein, and highly nutritious drink or base for soups. I almost exclusively use it as a sipping broth, drinking it right out of a coffee cup because it tastes so damn good. I get dual use out of the bones I buy, too. I buy marrow bones and eat the marrow (the marrow is a wonderfully healthy and delicious treat on its own), and after roasting the bones, I then re-use the bones to make the broth. I literally make a batch every week. My wife and my 15 month old love it. My 3 and 5 year olds are…3 and 5 year olds so there is no convincing them they’re missing out.

Things needed and directions:
-Two(+) pounds of beef bones (highly recommended your bones have some gristle and meat still on them)
-Water (fill the crock pot)
-Apple Cider Vinegar (this is the ingredient that leaches the minerals from the bones and into the broth)
-Sea Salt (salt to taste: 7-14 grams depending on preference)
-One Garlic Bulb (I smash the cloves before adding them)

*Let it simmer on low for 24-36 hours. The longer the better.

Use a strainer and funnel it into GLASS containers. Hot food and drinks in plastic should be avoided when possible.

Enjoy!

Workout of the Day

A.
Push Press
Every minute, for 12 minutes:
Min 1) 4 push presses from behind the neck
Min 2) 4 push presses from the front

Start at a moderate load, and increase by feel every 4 minutes (3 total loads)

B. (Repeat)
AMRAP in 15 minutes of:
7 Jerks
14 Toes to Bar
21 Box Jump Overs (24 / 20)

Rest exactly 60 seconds after each round

Masters: 20/16
Rx+ 185/120

Tuesday, January 18, 2022

Allison

Workout of the Day

A.
Back Squat
5-5-5-5-5-10
15 minutes to establish a heavy set of 10

B. (repeat)
“Toxic Shock”  
AMRAP in 10 minutes of:
8 Alt Front Rack Reverse Lunges (115 / 75)
6 Burpees Over the Bar

Masters: 85/60, burpees
Rx+ 145/100

Monday, January 17, 2022

Not gonna lie, it feels good to volunteer, especially when you know it’s children you’re helping. It also feels good to know you’ve garnered your ticket to the Pearly Gates. This fit group of good people is HEAVEN BOUND! Thank you for helping out!

SCHEDULE for MONDAY: 6:00 AM and 9:30 AM are canceled. Sorry for any inconvenience this may cause.

Workout of the Day

A.
Complete 3 rounds of the following:

AMRAP in 3 minutes of:
Assault Bike 30/22 Calories
Max Single Arm Thrusters w DB

-Rest 2 Minutes-

AMRAP in 3 minutes of:
Row 30/24 Calories
Max Hang Clean and Jerks w DB

-Rest 2 Minutes-

AMRAP in 3 minutes of:
Ski 30/23 Calories
Max Snatches w DB

-Rest 2 Minutes-

**For the DB exercises, switch arms as desired**

Rx+ 70/50

Saturday, January 15, 2022

Workout of the Day

A.
In teams of two, with partners alternating exercises, complete AMRAP in 30 minutes of:
5 Devil Presses
15 Bench Presses
4 Wall-Walks
15 Pull-ups
5 DB Clusters

Partner A does the DP, Partner B does the PU, Partner A does the WW, Partner B does the BP, Partner A does the clusters, Partner B does the DP, etc etc for 30 minutes

Friday, January 14, 2021

Kav

Workout of the Day

A.
Snatches and Skiing
Every 2 minutes, for 20 minutes (10 sets):
10/7 calories on the ski erg
5-5-4-4-3-3-2-2-1-1 Hang Squat Snatches

Start light and build by feel

Masters: hang power

B.
AMRAP in 8 minutes of:
2-4-6-8-10-12 etc of:
Power Snatches
Handstand Push-ups

Masters: Hand release push-up
Rx+ 135/95, strict 

Thursday, January 13, 2022

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every 5 minutes, for 20 minutes (4 rounds):
300m Run
300/250m Row
60 Double-unders

Rx+ 400m run, 400/325m, 80 DU 

Wednesday, January 12, 2022

Katelyn

Workout of the Day

A.
Power Clean + Front Squat

B. (repeat)
“Tonka Truck”
Five rounds for time of:
20 Box Jump Overs (24 / 20)
10 Power Cleans (155 / 105)

Rx+ 185/125, sub 12 minutes

Tuesday, January 11, 2022

The shoes have been donated to the local homeless shelter. Two shopping carts full of shoes (60+ pairs). Thanks for helping out those in need!

Workout of the Day

A.
Power Jerks
Min 1: 3 power jerks from behind the neck
Min 2: 3 power jerks

Start at a moderate weight and increase every 4 minutes (3 loads)

B. (repeat)
AMRAP in 16 minutes of:
20 Kettlebell Swings
15 Pull-ups
10 Jerks

Rest exactly 60 seconds after each round

Rx+ KB snatch (10 each arm), chest to bar, 155/105