Friday, December 14, 2023

On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!

Workout of the Day

A.
Every 8 minutes, for 4 rounds:
10 Squat Snatches
20 Toes to Bar
30c Ski

Thursday, December 13, 2023

On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!

Workout of the Day

A.
Hantstand Push-ups and Progressions

B.
AMRAP in 20 minutes of:
200m Run
3 Wall-Walks
6 Devil Presses
12 Walking Lunges w DBs OH

Rest exactly 2 minutes

Wednesday, December 13, 2023

On the left we have some cubbies that no longer have room for. On the right is the container for shoes to be donated. If you have any belongings in the cubby, please collect by the end of the week. If you have any shoes you’d like to donate, please bring by the end of the week. Thank you!

Workout of the Day

A.
Cleans

B. (repeat)
AMRAP in 10 minutes of:
16-12-8-4-4-8-12-16 rep rounds of:
Power Cleans (155 / 105)
Over-the-Box Jumps* (24 / 20)

*clear/jump entirely over the box

Masters: 125 / 85, 20/16 (normal box jumps)
Rx+ 195 / 125, 30/24

Tuesday, December 12, 2023

On the left, we have some cubbies that we no longer have room for. On the right is the container for shoes to be donated to the homeless. If you have any belongings in the cubby on the left, please collect by the end of the week. If you have any shoes you’d for the container on the right, please bring by the end of the week. Both, including the lost and found, are to be donated by the end of the week! Thank you.

Workout of the Day

A.
Bench Press

B.
Four rounds of:
30 Seconds DB Bench Press
Rest 30 seconds
30 Seconds Burpees to Target
Rest 30 seconds
30 Seconds Assault Bike
Rest 30 seconds

Monday, December 11, 2023

Hoodie/sweatshirt order going out today (Monday). If you’ve not placed your order, be sure to find that email and get that done!

Workout of the Day

A.
Lunges

B.
AMRAP in 12 minutes of:
12 Back Squats
48 Double Unders
12 Chest to Bar

Masters: PU
Rx+ RMU

Friday, December 8, 2023

SWEATSHIRT ORDER EMAIL WENT OUT! FILL OUT ASAP

Workout of the Day

A.
Five rounds of
400m Run
20 Thrusters
5 Wall-Walks

Thursday, December 7, 2023

Be on the lookout for the hoodie email for orders. Sending out today (Thursday)!

Workout of the Day

A.
AMRAP in 40 minutes of:
100c Row
100 Kettlebell Swings
100c Ski
100 Walking Lunges w Plate Overhead

*60 seconds of work, followed by 60 seconds of rest for all 40 minutes.

Wednesday, December 6, 2023

Workout of the Day

A.
Cleans

B.
Every 3 minutes, for 15 minutes (5 rounds):
8 Power Cleans
16c Assault Bike

Rx+ 10 pc + 20c Bike

Monday, December 4, 2023

Thank you to everyone who came to the Christmas Party! Tons of fun. Been a long time since we threw a party at the gym. And as always, you guys make it blast!

Workout of the Day

A.
Front Squat (final day of FS cycle)

B. (repeat)
Seven rounds for time of:
7 Front Squats
7 Toes to Bar
7 Box Jumps