Category Archives: Uncategorized

Friday, February 22 Gym Open @ 6:05am

PREPARATION: Row 19 Calories 19 Wall Balls 10 Bench Press @ 50% 20 Air Squats + 20 Push Ups + 20 Sit Ups STRENGTH: Met-Con WOD: For those people that would like to get this out of the way – … Continue reading

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Thursday, February 21 Gym Open @ 6:05am

PREPARATION: Row 500m 10 Good Mornings @ 75/45 10 Toe Touches (Downward Dog Position) 10 Glute Bridges with rubber band around knees STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 5 reps @ 50% … Continue reading

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Wednesday, February 20 Gym Open @ 6:05am

PREPARATION: Row 500m Clean Technique Warm-Up 5 reps of each: Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below Knee One set of: 3 reps of  Power Clean @ 95/65 (no foot movement) REST … Continue reading

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Tuesday, February 19 Gym Open @ 6:05am

PREPARATION: Row 500m/400m 24 Double Unders or 10 “awesome legit” attempts 10 OHS with bar 8 Hang Power Snatch with bar 6 Power Snatch with bar 4 (Squat) Snatch with bar STRENGTH: E2MO2M, for 6:00 (3 sets): 4 reps of … Continue reading

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Monday, February 18 No Open Gym:(

PREPARATION: Row 25/18 Calories 25 Air Squats + 20 Push Ups + 15 Sit Ups 10 Pull Ups + 5 Burpees 10 Pause Goblet Squats 10 Overhead Squats  STRENGTH: E2MO2M, for 14:00 (7 sets), complete the following: 2 Pause Front … Continue reading

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Friday, February 15 Gym Open @ 6:05am

We welcome Ryan Brule into the crew:) PREPARATION: Row 20/16 Calories 10 Toes to Bar 10 DB Floor Press 10 Scrape the Rack Shoulder Press 20 Air Squats + 20 Push Ups + 20 Sit Ups STRENGTH: Superset the following: … Continue reading

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Thursday, February 14 Gym Open @ 6:05am

“Some people go through the motions because that is good enough for them. We are not them. We pay attention, analyze and adjust the volume knobs as needed.” PREPARATION: Row 500m/400m 25 Double Unders (or 10 attempts) 10 Good Mornings … Continue reading

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