Monthly Archives: April 2018

monday 4.30.18

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Saturday was amazing. I am so thankful for our awesome community. A huge thank you goes out to everyone that showed up and enjoyed the festivities. Eight years in and it keeps getting better every year.

Front Squat:

Work to 75% of your 1RM Front Squat for 1×3

then

decrease (-20#)and complete Drop Sets 2×3.

3 rnds

2min on / 4 min off

30 wall ball (20/14)

ME meter row

friday 4.27.18

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Big Day Saturday. Hope to see everyone then.

Deadlift 1×1 @90%

+

1 ME set @ -35 ME reps

10# increase each week, last week 4 last

5 amrap

5 muscle ups

10 cleans (155/105)

5 min

9 amrap

3-6-9-12-15-18-21..

hang cleans (135/95)

pull-ups

(4.24.15)

thursday 4.26.18

Sweat:
6 rounds
12 push ups
8 ring row
4 burpee box jump over

15 amrap
14/10 cal row or bike or ski
15 sit ups
8 devil presses
——————————–
every :90
4 bench press @70% 1rm
x5

Banded face pulls
5×10 during rest

OTM 12
m1: 10 TTB
m2: 10 burpees box jumps (24/20)

monday 4.23.18

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Join us this Saturday at our Re-Grand Opening Celebration!

Bring your friends, novice or experienced, to SWEAT class at 8am or the Community WOD, meeting at 9:30am (this weekend only).

At 11am there will be a high skilled WOD for experienced athletes.

Don’t miss the gift giveaways, raffles and games.


Front Squat: Work to 75% of your 1RM Front Squat for 1×3 then decrease (-20#)and complete Drop Sets 2×3. Add 5lbs to last weeks numbers

3 rounds (2:00ea)
row 250
M.E. wallball (20/14)10 ft
rest 3-5 min

(4.30.15)