This coming Monday 9-4-17 is Labor Day and we’ll be hosting a Friends and Family workout. Join us at 10am for “Badger” a hero with infinite scaling options for all levels. Stick around for some grilling and fun after the workout. Since this is a friends and family event, please feel free to bring anyone...Read More
Classic engine burning benchmark to start the week Don’t miss out on this one. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes...Read More
Like the classic benchmark “Cindy” except in an EMOM format. See how far you can get on the minute, then when you bail out, make it an AMRAP in the remaining time. Or if you’ve gotten far enough 15+ rounds, you may choose to bail out, depending on level of intensity. “Chelsea” EMOM x 30...Read More
At the call of 3,2,1 GO, athlete one will storm through the barbell movements then jump on the rower, while athlete 2 rests. They will alternate rounds in this fashion for 20 minutes. On minutes 4, 8,12 and 16. Athletes will stop and complete 40 synchro bar hops before continuing to work the AMRAP. Use...Read More
Congratulations to Smurf and his wife to be, Gabrielle. Take on today’s workout in celebration of tomorrows wedding! “Smurf” For Time 8 power cleans (135/95) 200m run 26-Kettlebell Swings 200m run 26-burpees 200m run 26 Handstand Push-ups 200m run 8 power cleans (135/95)Read More
Lets work on speed under the bar on jerks today, focus on pressing yourself under the bar rather than pushing it over your head. No press-outs count today, make these jerks legit. Our conditioning piece is 10 rounds – short reps on each movement should allow you to move consistently for the entire workout. Your...Read More
The start of class today will be about improving our skills. Aim for consistency on the DUs, work on getting bigger sets and improving on your problem areas (positioning, timing etc). For the metcon – move through three basic movements for max rounds and reps, but also fit in 1000M of rowing anywhere...Read More
The training aspect of playing sports growing up and through college was always the most enjoyable part of sports for me. The team oriented workouts have given me the best memories from sports. There was always a huge void in my workouts once graduating college since most of it was on my own. I had...Read More
We will have our grassfed antibiotic and hormone free beef available again this fall. Those of you that purchased before thank you and the price is the same, it is $4 a lb hanging weight. They will be butchered Oct 3 and I will deliver to the gym 3 or 4 weeks later. $50 dollar deposit for each share, to Vinny by Sept...Read More
Start off with 3 moderate sets of 10 on the front squat. Start at 50-60% 1RM and work your way up on each set recording your best effort. Our met-con is an ascending ladder, climb as high as possible adding 1 rep per movement each round. Front Squat 10,10,10 Conditioning AMRAP in 10 minutes 1...Read More
