Monday, August 21, 2017

Tuesday, 22 August



Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
**power clean


Sunday, August 20, 2017

Monday, 21 August


24 hour facility opening in September.
Add 24 hour access to your membership for only $20 a month until 1 December.  After that, rates go up to $25 a month.
Pay a year in advance and receive 1 month free!
Monday, 21 August

Metcon (2 Rounds for time)
2 rounds, with 1000m Row Between
40 Slam Ball (20/30#)
30 Knee to Elbow
100 DU
Time each round separately. Row is for recovery between rounds.


Friday, August 18, 2017

Saturday, 19 August


24 hour facility opening in September.
Add 24 hour access to your membership for only $20 a month until 1 December.  After that, rates go up to $25 a month.
Pay a year in advance and receive 1 month free!
Saturday, 19 August

Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here


Wednesday, August 16, 2017

Thursday, 17 August


24 hour facility opening in September.
Add 24 hour access to your membership for only $20 a month until 1 December.  After that, rates go up to $25 a month.
Pay a year in advance and receive 1 month free!
Thursday, 17 August

Metcon (AMRAP - Reps)
With 90% of your 1RM Power Clean, complete:
5 rounds:
1 Power Clean
2 Front Squat
30 second rest

THEN, with same weight, complete:
4 rounds:
5 Back Squat
AMRAP DU in 2 minutes
1 min rest
Score is total Double Unders


Tuesday, August 15, 2017

Wednesday, 16 August


24 hour facility opening in September.
Add 24 hour access to your membership for only $20 a month until 1 December.  After that, rates go up to $25 a month.
Pay a year in advance and receive 1 month free!
Wednesday, 16 August

Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats


Monday, August 14, 2017

Tuesday, 15 August


Tuesday, 15 August
Shoulder Press (1RM)

Metcon (Time)
10-9-8...3-2-1
OHS (65/95#)
Ring Dip


Sunday, August 13, 2017

Monday, 14 August


24 hour facility opening in September.
Add 24 hour access to your membership for only $20 a month until 1 December.  After that, rates go up to $25 a month.
Pay a year in advance and receive 1 month free!

Locker room coming soon!
Lockers will be available to rent for anyone who wants to leave stuff (shoes, clothes, protein, jump ropes, etc...) at the gym:    $5 per month or $40 for a year.

Monday, 14 August

Fight Gone Bad (3 Rounds for reps)
Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest
Women's Rx:
Wall Ball: 14# to 10'
SDHP: 55#
Push Press: 55#


Friday, August 11, 2017

Saturday, 12 August


Walsh (Time)
4 rounds for time of:
22 Burpee pull-ups
22 Back squat, 135/185#
Run 200 meters with a 25/45# plate overhead
In honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22, 2012
To learn more about Walsh click here
Women's Rx:
Back Squat: 135#
Run: 25# plate


Wednesday, August 9, 2017

Thursday, 10 August


Toes-To-Bar (10 minutes of skill work)


18 Minute AMRAP
8 CTB Pull-ups
200m Run
10 OHS (65/95#)


Tuesday, August 8, 2017

Wednesday, 9 August


Squat Clean (3 x 3)
Same weight each set.  Should be heavy (80-85% of 1RM)



1000m Row
5 rounds:
5 Power Snatch (75/115#)
5 Lateral OTB Burpees


Monday, August 7, 2017

Tuesday, 8 August


DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here


Sunday, August 6, 2017

Monday, 7 August


Annie (Time)
50-40-30-20-10  
Double-unders  
Sit-ups


Friday, August 4, 2017

Saturday, 5 August


DVB (Time)
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
To learn more about DVB click here
Women's Rx
14# medicine ball