Saturday, December 7, 2019

Sweats are in! Come scoop yours up!

Workout of the Day

A.
In teams of 3, complete the following:
400m Run*
300 Kettlebell Swings
200 Wall-Balls
100 Burpee Box Jump Overs

Two partners will be chipping away at the KBS, WB, and BBJO, and one partner will be running 400m.

Reps can be partitioned as desired

*whenever a 400m run is complete, a different partner must now complete it. 

Friday, December 6, 2019

Free mobility focused class brought to you by Precision Athletics every Sunday at 9 AM.

Workout of the Day

A.
Five rounds of:
3 Power Cleans
3 Bench Press
-right into-
20/15 calorie Sprint on Assault bike

Rest exactly 2 minutes after each round

Build in load on Power Cleans and Bench Press

B.
4 rounds for reps of:
30 seconds of Toes to Bar
15 seconds rest
30 seconds of Russian Twists
15 seconds rest
30 seconds of Double-Unders
15 seconds rest 

Workout of the Day

A.
Power Snatch + OHS
Every minute, for 10 minutes:

2 power snatches + 1 OHS at 70% of heaviest snatch

B.
Each for time
Min 0:00-5:00
30/25 calories on ski erg
20 hang squat snatches (95/65)

Min 5:00-10:00
25/20 calories on ski erg
15 hang squat snatches (115/80)

Min 10:00-15:00
20/15 calories on ski erg
10 hang squat snatches (135/95)

Masters: hang power snatches 65-75-95/45-55-65
Rx+ 35-30-25/30-25-20 calories, 125-155-185/90-105-125 

Wednesday, December 4, 2019

Kav, Russel, and George practicing weighted HSPU

Workout of the Day

A.
Ring Dips and Progressions

B.
AMRAP in 3 minutes of:
45 wall-balls
max burpees

rest 1 minute

AMRAP in 3 minutes of:
45 box jump overs (24/20)
max burpees

rest 1 minute

AMRAP in 3 minutes of:
30 thrusters
max burpees

rest 1 minute

AMRAP in 3 minutes of:
30 box jumps over (30/24)
max burpees

rest 1 minute

then

For time (3 min cap):
10 wall-balls
10 box jump overs
10 thrusters
10 box jump overs
10 burpees

Masters:
Rx+ 30/20, 105/70, bar facing burpees

Tuesday, December 3, 2019

About 70 pairs of shoes were donated to the Nashville Rescue Mission today. Thank you for your contributions!

Workout of the Day

A.
Power Jerk
Every 90 seconds, for 12 minutes (8 sets):
3 reps

B.
Every 3 minutes, for 18 minutes (6 rounds):
10/8 Calories on Rower
10 Jerks (115 / 75)
10 Pull-ups
10 Handstand Push-ups

Each round for time

Masters: 85/60, hand release push-ups
Rx+ increase all by 1 rep each round, chest to bar

*Hat tip to CF Top Fuel for the workout

Monday, December 2, 2019

Welcome to December! In 29 days, 2019 will be history. Finish this year off strong, folks!

Workout of the Day

A.
Back Squat
3 x 10

After each set:
12 bulgarian split squats

B.
For time:
1000m Run
50 Front Rack Reverse Lunges
25 Burpee Box Step Overs w DBs (24 / 20)

Masters: 20/16 inch
Rx+ OH lunges (125 / 90), 50s/35s – DBs in Front rack

Saturday, November 30, 2019

SCHEDULE: 10 AM (no open gym at 7 AM)

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

Team Run Around the Block
-then-
Ten rounds of:
14 Thrusters (75 / 55)
12 Toes to Bar
10/8 Calories on Assault Bike
-then-
Team Run Around the Block

Both partners will run. Partner A will do 14 Thrusters, partner B will do 12 Toes to Bar, partner A will complete the calories, Partner B will do the Thrusters, etc.

Masters: 60/40
Rx+ 95 / 65

Friday, November 29, 2019

FRIDAY SCHEDULE:
6:00 AM, 9:00 AM, 11:30 AM, and 3:30 PM

Workout of the Day

A.
“Gluttony”
A.

Every minute, for 10 minutes:
Minute 1: Kettlebell Swings
Minute 2: Walking Lunges w Plate Overhead

B.
Every minute, for 10 minutes:
Minute 1: Ball-Slams
Minute 2: Pull-ups

C.
Every minute, for 10 minutes:
Minute 1: DB Snatches
Minute 2: Burpees Over DB

No Rest between EMOMs

Each will be scored for reps

Thursday, November 28, 2019

Happy Thanksgiving, everyone!

Schedule:

Thursday: 9:00 AM only (come earn that pumpkin pie!)
Friday: 6:00, 9:00, 11:30 AM, and 3:30 PM only
Saturday: 10 AM (no 7 AM open gym)

Workout of the Day

A.
“Abbatte”
For time:
1 mile run
21 power clean and jerks (155 / 105)
800m run
21 power clean and jerks
1 mile run

Wednesday, November 27, 2019

THANKSGIVING SCHEDULE:
Wednesday: 6AM, 9AM, 11:30AM, & 3:30 PM only
Thursday: 9:00 AM only (come earn that pumpkin pie!)
Friday: 6:00, 9:00, 11:30 AM, and 3:30 PM only
Saturday: 10 AM (no 7 AM open gym)

Workout of the Day

A.
“Gobble, gobble”

AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)

-Rest 5 minutes-

AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)

-Rest 5 minutes-

AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)

Each AMRAP will be scored for reps

LAST DONE: 11/23/2018