August 2018

Deck of Cards is switched to Saturday, Partner-Style. Friday will include bench press, toes to bar and 400M runs. Be there! We will have one workout on Labor Day Monday 9/3/18. Doors will open at 9:00am with the warmup starting at 9:15am sharp. One big group for the workout then we are closed for the […]

Strength Day, choose one Clean & Jerk 5-5-3-3-1-1-1 to 1RM Overhead squat 5-5-3-3-2-2-2 to 2RM Back squat 5-5-3-3-3-3 to 3RM Front squat 5-5-5-5-5 to 5RM

No Clock Week continues Accessory lifts – Back, glutes and hamstrings plus some jumping rope and running. Don’t miss this posterior chain slammer.

No Clock Week continues with Grace Mile 30 reps clean and jerk 135/95 plus one mile run. You’ll have four options on how and when to do 1600 meters of running. You spend the first 20-30 minutes warming up and performing a barbell complex skill/strength segment to get ready for the Workout.

No Clock Week returns Focus on improving form and performing as strict of reps as possibles In the absence of the clock. Workout: No Clock Cindy or Mary 15 rounds of Cindy 5 pullup 10 pushup 15 squat With a 500 m run after rounds 5 & 10 6 rounds of Mary 5 HSPU 10

Make up the Deadlift WOD from Thursday or a 20 minute Pick’em WOD

Deadlift 2-2-2-2-2- to 2 rep max Followed by a quick and nasty finishing EMOM.

Hang snatch & OH squat strength work followed by… 21-15-9 reps for time of OH squat 95/65 Pullups ** If you are thinking about skipping this it might mean that this is exactly what you should be doing today. Scaling/modifications are always available. Don’t be a cherry picker, you’re only short-changing yourself.

More like a Wednesday than a typical Tuesday. Lots of posterior chain accessory work followed by a push-pull+core workout. Wednesday will be more like a typical Tuesday, fast and furious with a light barbell. Thursday is Deadlift Day, yay! Friday Surprise and a Saturday Partner Suckfest rounds out the week.