Tuesday, November 26, 2019

Thanksgiving Schedule:
Monday and Tuesday: Normal
Wednesday: 6:00 AM, 9 AM, 11:30 AM, and 3:30 PM only
Thursday: 9 AM only (come earn that pumpkin pie!)
Friday: 6:00 AM, 9:00 AM, and 11:30 AM, and 3:30 PM only
Saturday: Resume Normal Schedule

Workout of the Day

A.
Power Jerk
Every minute, for 12 minutes:
3 reps

Starting light, increase by feel every 3 minutes

B.
“Elizabeth”
For time:
21-15-9 rep rounds of:
Squat Cleans (135 / 95)
Ring-Dips

Monday, November 25, 2019

SWEATSHIRT ORDER IS GOING IN AT NOON TODAY (click this link to put in your order)

Thanksgiving Schedule:
Monday and Tuesday: Normal
Wednesday: 6:00 AM, 9 AM, 11:30 AM, and 3:30 PM only
Thursday: 9 AM only (come earn that pumpkin pie!)
Friday: 6:00 AM, 9:00 AM, and 11:30 AM, and 3:30 PM only
Saturday: Resume Normal Schedule

Workout of the Day

A.
Pause Back Squat
Every 4 minutes, for 12 minutes (3 sets):
7 pause back squats at ~65%

After each set:
12 Bulgarian split squats (6 each leg)

B.
AMRAP in 12 minutes of:
50 Double-unders
15 Toes to Bar
10 Front Rack Lunges*

*not alternating, 5 each leg

Rx+ 165/110

Sunday, November 24, 2019

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

The Workout starts at 10:30 AM sharp. Please arrive at 10 to warm yourself up, get yourself situated and ready to go.

Workout of the Day

A.
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135 / 95)
7 Knees to elbows
7 Deadlifts (245 / 165)
7 Burpees
7 Kettlebell Swings (70 / 53)
7 Pull-ups

Saturday, November 22, 2019

Workout of the Day

A.
Teams of two, with only one person working at a time, complete AMRAP in 30 minutes of:

Round 1:

50 Hang Squat Snatches
100/80 Calorie Ski or Row
50 Hang Squat Cleans
200 Double-unders

Round 2:

35 Hang Squat Snatches
70/55 Calories
35 Hang Squat Cleans
150 Double-unders

Round 3:

20 Hang Squat Snatches
40/30 Calories
20 Hang Squat Cleans
100 Double-unders

Score is total reps

Rx+ 120/85

Or, if you’d like to work solo, cut everything by 50%

Friday, November 22, 2019

Mr. White

Workout of the Day

A.
Every minute, for 30 minutes:
Min 1) Forward Sled Drag
Min 2) Chest to Bar Pull-ups
Min 3) Thrusters
Min 4) Kettlebell Swings
Min 5) Assault Bike
Min 6) Rest

Masters: pull-ups 
Rx+ ring muscle-ups, 115/75, KB snatch

Thursday, November 21, 2019

SWEATSHIRTS! We will be putting the order in very soon, but please be sure to try out the sweatshirt near the ski ergs. They run kinda small. I will be ordering an XL whereas I usually wear a Large. All orders will be final, so I want you guys to get the right size!

THANKSGIVING SCHEDULE:
Monday: Normal
Tuesday: Normal
Wednesday: 6, 9, 11:30 AM, 3:30 PM (no 4:30, 5:30, or 6:30 PM)
Thursday: **9 AM PENDING**
Friday: 6, 9, 11:30 AM, 3:30, 4:30 PM (no 5:30 PM)

Workout of the Day

A.
Deadlift
5 x 5 at 70-80%

B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Sumo Deadlift High Pull
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump (facing, not over – 24/20)

Rx+ 135 / 95

Wednesday, November 20, 2019

Zullo

Workout of the Day

A.
Power Jerk
Every minute, for 10 minutes:
3 jerks

B.
For time:
Run 400m
15 Clean and Jerks (95 / 65)
Run 400m
12 Clean and Jerks (135 / 95)
Run 400m
9 Clean and Jerks (185 / 125)
Run 400m
6 Clean and Jerks (215 / 145)

Masters 105-135-155/70-85-100
Rx+ 115-165-215-265 / 75-110-135-175

Tuesday, November 19, 2019

Workout of the Day

A.
Back Squat + Bulgarian Split Squats
10 back squats at ~60%
immediately after:
12 bulgarian split squats

B.
AMRAP in 6 minutes:
20 Box Jump Overs (24/20)
20 Alt Front Rack Lunges (95/65)
20/16 Push-Ups

rest 3 minutes

AMRAP in 6 minutes of:
10 Box Jump Overs (30/24)
10 Alt Front Rack Lunges (125/85)
10/8 Hand Release Push ups

Score is total reps

Monday, November 18, 2019

Alejandro

Workout of the Day

A.
From 0:00-8:00
Row 500m/400m
60 Wall-Balls (20 / 14)

B.
From 8:00-16:00
Row 500m/400m
50 Toes to Bar

C.
From 16:00-24:00
Row 500m/400m
40 Hang Clean and Jerk w Dumbbell (50 / 35)

D.
From 24:00-32:00
Row 500m/400m
30 Handstand Push-ups

Each will be scored for time

Masters: 14/10, 35/20, hand release push-ups
Rx+ 50/40 Calories, 30/20, 70/50, strict HSPU

SWEATSHIRT ORDER – please select your style, size, and color. The unisex hoodies run a little small. There is a blue Rogue hoodie near the front by the ski ergs if you want to try out an XL.

Workout of the Day

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

120/90 Calories on Assault Bike
100 Front Squats (135 / 95)
80 Pull-ups
Team Run Around the Block
80 Toes to Bar
100 Shoulder to Overhead
120/90 Calories on Rower

Rx+ 155/110, chest to bar