Workout of the Day

A.
Every 3 minutes, for 12 minutes (4 sets):
8 reps at ~70%
(or 5-15 lbs heavier than last week)

After each set: 20 russian twists

B.
For time:
120 Double-unders
40 Alt DB Snatches (50 / 35)
60 Toes to Bar
40 Alt DB Snatches
120 Double-unders

Masters: 35/20
Rx+ DB squat snatches (50 / 35)

ANNOUNCEMENTS:
1) Super Bowl Partayyyy at the gym on Sunday, February 2nd. Be there! Bring a tasty side, bring a tasty drink, and come watch a team I wish was the Packers, and another team I wish was the Titans!
2) Blood Drive Donation Day is February 17! Mark your calendars.
Here are a couple facts about the need for blood:
-one pint can save up to 3 lives
-every 2 seconds someone needs blood
-less than 38% of the population are eligible to give blood
-you will be donating one pint, only ~10% of your total blood
-people die when they don’t have the blood they need, you can help prevent this

Workout of the Day

A.
Front Squat
Every 4 minutes, for 12 minutes (3 sets):
8 front squats at ~70%
(or 5-20lbs heavier than your last FS session)

After each set: 16 split squats (8 each leg)

B.
For time:
10-8-6-4-2 rep rounds of:
Thruster + Front Rack Lunge*
10 Burpee Deadlifts after each round

*For the Thruster + Front rack lunge, the athlete will perform a thruster, and once the lockout overhead has been established, the athlete will lower it to the front rack position and perform 1 lunge each leg before going into the next thruster.

Rx+ 135/95, OH lunges, 50s/35s

Fight Gone Bad tomorrow (Saturday) at 10 AM sharp…
Even if you’ve got a 3 day a week membership, you can still come to this class, as it will not count towards your attendance.

Workout of the Day

A.
Bench Press
10-10-10-10-10

Build to a heavy set of 10

B.
Four rounds of:
AMRAP in 3 minutes
6 SandBag Cleans
90m Farmers Carry
Max Distance on Rower

REMINDER: we are doing the infamous workout “Fight Gone Bad” this coming Saturday. Workout starts at 10 AM. We’ve hired a photographer to snap some awesome pics to capture the fun. Please reach out with any questions regarding it.

Workout of the Day

Workout of the Day

Fight Gone Bad this Saturday at 10 AM! Be there!

Workout of the Day

A.
Push Press
Every 3 minutes, for 12 minutes (4 sets):
5 push presses* at ~65%

*3 second pause in the dip, 3 second pause overhead

After each set: 16 Russian Twists w/ 1 second pause

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Strict Handstand Push-ups

Rx+ 20 lb vest

C.
Optional
Three rounds for quality:
30 Russian Swings (heavy)
45 Standing Torso Rotations w KB
60 Flutter Kicks

REMINDER: we are doing the infamous workout “Fight Gone Bad” this coming Saturday. Workout starts at 10 AM. We’ve hired a photographer to snap some awesome pics to capture the fun. Please reach out with any questions regarding it.

Workout of the Day

A.
Front Squat
Every 4 minutes, for 3 sets:
5 pause front squats

After each set: 16 split squats (8/side)

B.
Three rounds for time of:
400m Run
21 Box Jumps (24 / 20)
12 Overhead Squats (135 / 95)

Masters: 20/16 inch, 115 / 75 front squats 
Rx+ 135 / 95 hang squat snatch 

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
15/12 Calories on Rower
10 Toes to Bar
5-3-1 Squat Cleans*

Rounds 1, 2 and 3: 5 squat cleans
Rounds 4, 5, and 6: 3 squat cleans
Rounds 7, 8, 9 and 10: 1 squat clean

Each round will be scored for time
*build in load on cleans

Workout of the Day

A.
Assault Bike
Five rounds of:
20/15 Calories

Masters: 17/12

B.
Five rounds of:
10 Alternating Pistol Squats
20 Abmat Buttefly Sit-ups
10 Handstand Push-ups

Masters: box step ups (24 / 20), L-sit DB strict presses
Rx+ weighted pistols (26/18 lb kb), ghdsu, deficit hspu (25s hi temp)

Sign up for bring a buddy here – it’s free and no experience required!

Workout of the Day

A.
Deadlift
5 x 5 at ~75%

After each set: 5 TALL box jumps

B.
Three rounds of:
AMRAP in 5 minutes of:
400m Run
30 Box Jumps (24 / 20)
Max Distance Overhead Lunges w DBs

Round 2: front rack lunges
Round 3: farmers carry lunges

Masters: 20/16
Rx+ 24/20, 50s/35s