Tuesday-191203

Warmup: 500m Row, then- movement prep with Coach 5 sets of 4 Deadlifts climbing (Note- on the first rep of each set Pause for 3 count at the knee on the ascent, hold for 3 count at the top, and Pause for 3 count at the knee on the descent),…

Monday-191202

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Nate”- 20 min Amrap -2 Ring Muscleups -4 HSPU -8 KBS (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant…

Saturday-191130

Today’s Schedule: 830-930am Open Gym 930am Group Class ***Reminder- today is the deadline to bring in canned foods for the Nourish Food Bank as well as to order any supplements from Origin Maine.*** Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: EMOMx20 min -Min 1:…

Friday-191129

***Today’s Schedule- 830-930am Open Gym, 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: “Kalsu” For Time100 Thrusters (135/95 lb)5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the…

Tuesday-191126

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 15 min Amrap- -60/50 cal Airbike -50 T2B -40 Pushups -30 Cleans (135/95) -20 Bar Muscleups Mobility: -2 min barbell hamstring smash -2 min banded hamstring stretch

Monday-191125

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Back Squat- 5 sets of 5 (1st rep with 3 sec pause at bottom) climbing, rest 2 min3 sets- 5 Push Press, 10 DB RDL+50 Foot DB Lunges heaviest possible, rest 3 min Mobility: -2 min barbell quad…

Saturday-191123

***Join us today at Magic Box Indoor Soccer Field (831-A Park Avenue Murfreesboro, TN) for Flag Football!!! Please arrive no later than 755am so we can quickly warmup and get playing as close to 8am as possible. Reminder, NO CLEATS are allowed on the field. Look forward to seeing you…

Friday-191122

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est 3RM Deadlift12 min to est 3RM Bench Press7 min Amrap- 10 Box Jumps (24/20), 10 Pushups Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs