NEWS, BLOG & WORKOUTS

WARM UP 2 Rounds 1:00 Bike 1:00 Squat/Lunge (R)/Lunge (L) 1:00 Row into Coach Led Banded Stretching on Rig SWEAT DAY!!! @ 0:00 Get Sweaty 21 Minute AMRAP: 18 Cal Bike 15 Air Squats 12 V- Ups 9 Push-Ups 6 Burpees 300m Row/Ski rest 4 Minutes @ 25:00 Get Swoll 1 Minute of Renegade Rows […]

WARM UP 2:00 Easy Bike into w/#2.5 or #5 plates -8 Ys -8 Ts w/ Shrug -8 Cuban Presses -8 Squats w/ Hands Over Head then, 6x Muscle Snatch 6x Slow motion snatch balance 6x Tall Snatch 6x Snatches STRENGTH Snatch EMOM x 4 -3 Snatches EMOM x 4 -2 Snatches EMOM x 4 -1 […]

WARM UP 300m Jog into 2 Sets 10 Step Ups 10 Bird Dogs :45 Wall Sit then Barbell Warm Up and build to starting weight STRENGTH Deadlift 6 x Sets 3/3/3/2/2/2 Every 2 Minutes 70%-85%+ *all Deadstop *build to a heavy set of 2 *hands must stay on bar GET FIT 3 Rounds 25 Wallballs […]

WARM UP 2 Sets 25 Rower Pulls 10/10 Banded Hip Distractions 5 Tempo Air Squats into Coach Led Hip Flow Build to Starting Front Squat Weight STRENGTH Front Squat 4×5 start @ 70% and build to a 5 Rep max rest 2 Minutes GET FIT 4 Rounds 15/12 Cal Row 10 Thrusters (95/65)(Rx+115/95) 12 T2B […]

In-House Partner Comp Starts @ 9:30 and ends at 12:00 Cookout and hangout starts at 12:00 and we will hangout as long as people want to stay! Should be a fun day. Hope to see you all there. If you are not signed up yet text me so I can get you on the list.