TGIF!

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We made it to Friday!! What a great week of training! Let’s finish it off today with a solid strength and some conditioning work.

Have a great weekend!!

Strength- Deadlifts Every 2 mins

  • 3@ 70%

  • 1@ 75%

  • 3@ 70%

  • 1@ 80%

  • 3@ 70%

  • 1@ 85%

WOD- For total Burpees 4 mins on 4 mins off x 5 rounds

  • 50/35 Cal Row

  • Max Burpees

Climb away!

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“The future belongs to those who prepare for it today.” - Malcom X

“There will be the voice that tells us “there’s time to do this tomorrow”, but that brings us back to the quote above. Are we going to react to tomorrow or are we going to respond to today?”

Strength- every 90s x 7 sets

  • 1 High Hang Sq Clean + 1 Hang Sq Clean + 1 Front squat

  • Start at about 50-60% of 1RM sq clean and build to a heavy complex for the day

WOD- 15 min AMRAP

  • 3 Rope Climbs

  • 15 KB Swings (53/36)

  • 30 Sit Ups

March member shout-out!!

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Our March member shout-out goes to Keri Peragine! The icing on the cake for us with Keri was when she got her bar muscle ups. Not only did she constantly work day in and day out practicing techniques until she couldn’t hold onto the bar, she finally nailed it just days before seeing them pop up in an Open workout. During that Open wod she accumulated 7 total!! (Beating her hubby by just 1 rep!) We are so happy to see Keri learning new tricks, crushing goals, and becoming a stronger person inside and out every single day! Keep up the amazing work Keri!!

Strength - Back Squat

  • 6 @ 60%

  • 3 @ 70%

  • 6 @ 60%

  • 3 @ 75%

  • 6 @ 60%

  • 3 @ 80%

WOD- 4 mins on 4 mins off x 3 Rounds (AMRAP)

  • 27/21 Cal row

  • 21 Power Cleans

  • 15 Burpee Box Jump overs

    • RD1= 135/95. RD2= 115/80. RD3= 95/65