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

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