Wednesday, December 4, 2024

Workout of the Day

A.
Deadlift & Skiing

B.
AMRAP in 4.5 minutes of:
500m Ski
then
1-2-3-4-5-6-7-8-9-10 etc of:
Power Clean
Chest to Bar Pull-up

2.5 minute REST
then
REPEAT (9 total min of work)

Rx+ 3 BMU after each set of PC

Can you finish the 10s in the time allotted?
😳🤯😎

Tuesday, December 3, 2024

Hoodie order is closing tomorrow at noon. Order HERE

Workout of the Day

A.
Push Jerk

B. (repeat)
Every 5 minutes, for 15 minutes:
30c Row
20 Bench Press
10 Burpee Box Jumps

Monday, December 2, 2024

SWAETSHIRTS! Place your order while you still can.
Closing this out on Tuesday. Order HERE

Workout of the Day

A.
Back Squat

B.
AMRAP in 12 minutes of:
14 Kettlebell Swings (53 / 35)
8 DB BSO (50s/35s, 24/20)
14 Wall-Balls (20 / 14)

Friday, November 29, 2024

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

9:30 and 11:30 classes today 

Workout of the Day

A.
“Abbate”

Run 1 mile
21 power clean and jerks (155 / 105)
Run 800 meters
21 power clean and jerks (155 / 105)
Run 1 Mile

Masters: 115/75
Rx+ squat clean and jerks, vest

Thursday, November 28, 2024

HAPPY THANKSGIVING

TODAY (Thursday): Open Gym 9:00-10:00 today

FRIDAY: 9:30 and 11:30 classes
SATURDAY: 10:00a Class
SUNDAY: Normal

Wednesday, November 27, 2024

Workout of the Day

A.
For time
50c Row
50 box jump overs
50 burpees
50 thrusters
50 pull-ups
50 box jump overs
50c Ski

Rx+ 25 devil press, 25 squat clean thrusters, 25 ring mu 

Tuesday, November 26, 2024

SWEATSHIRTS! Hoodies and Crewneck. Order HERE

Workout of the Day

A.
AMRAP in 30 minutes of:
3 Wall-Walks
6 Bench Press
12 Alt DB Snatches
150m Run

Rest exactly 1 minute after each round


THANKSGIVING WEEK SCHEDULE:

Monday and Tuesday: Normal
Wednesday: 6:00, 9:30, 11:30, 3:30
Thursday: Closed
Friday: 9:30a, 11:30a
Saturday: Class at 10a (no open gym from 8-10)
Sunday: Closed 

THANKSGIVING WEEK SCHEDULE:

Monday and Tuesday: Normal
Wednesday: 6:00, 9:30, 11:30, 3:30
Thursday: closed
Friday: 9:30a, 11:30a
Saturday: Class at 10a (no open gym from 8-10)
Sunday: closed 

Workout of the Day

A.
Every minute, for 32 minutes (8 rounds):
Min 1) 50 double-unders
Min 2) 6 back squats (from the rack)
Min 3) 20 double russian kettlebell swings
Min 4) 20m walking lunges w KBs in farmers carry

Rx+ 60 du, 275/175, 35/26 dbl kb snatch s, kb OH lunges

Friday, November 22, 2024

Workout of the Day

A.
Snatch Balance

B.
For time:
20 Overhead Squats
40 Wall-Balls
20 DB Box Step-Overs
40 Wall-Balls
20 Overhead Squats

Thursday, November 21, 2024

Workout of the Day

A.
On the minute, for 40 minutes:
Min 1) Ski
Min 2) Toes to Bar
Min 3) Burpees
Min 4) Rest