Tuesday-181113

***There will be No Open Gym from 615-9am today.  The gym will close at 615 and re-open for class at 9am. Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min to est 3RM Thrusters 2) 3 sets- 10 alternating DB Stepups, 1 min weighted…

Monday-181112

To all those who have served, we will never forget!!! Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Wade"- For Time, wearing a 20-lb. vest or body armor: Run 1,200m Then, 4 Rounds of: -12 Strict Pullups -9 Strict Dips -6 Strict HSPU Then, run…

Saturday-181110: “Wade”

WADE DEBRUIN (2009-2011) Wade DeBruin was born on September 22, 2009. Weighing a healthy 7.4 pounds, he was the perfect big brother to his twin sister Hadley. Extraordinary in every way, beautiful, calm and alert. But all of that changed 19 months later, in May 2011, when Wade was diagnosed…

Friday-181109

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -8 Sandbag Over Bar (180/140) -16 Burpee Over Abmat Mobility: -2 min barbell hamstring smash -2 min banded hamstring stretch

Thursday-181108

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min to est 5RM Touch and Go Power Clean+Push Jerk 2) 3 sets- 8 Sandbag Bulgarian Split Squats each side, Max Reps Supine Ring Rows, rest 3 min Mobility: -2 min modified pigeon pose -2 min…

Wednesday-181107

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 22 min Amrap, teams of 2 -100/75 cal Airbike -100 HSPU -100 OHS (95/65) Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Tuesday-181106

***Note- there will be NO Open Gym from 615-9am today.  The gym will close from 615 and re-open for class at 9am. Warmup: 500m row, then- movement prep with Coach Conditioning: For Time- -Row 1k -2 Rounds: 7 Rope Climbs, 14 Box Jumps (24/20) -Run 800m -2 Rounds: 7 Rope…

Monday-181105

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Back Squat: 5x5 climbing, rest 2-3 min 2) Bench Press- 3 sets: 5 Bench Press- heaviest possible, 8 partner hamstring curls, rest 2 min Mobility: -2 min couch stretch -2 min barbell quad smash