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We strive to help members achieve their fitness and life goals through functional movement.
Two days of fantastic training! Let’s keep up the great energy with some Wednesday squats followed by 18 minutes of fun! Let’s get STRONG.
We will be CLOSED this Sunday for Easter (no strongman, no open gym)
Strength- Every 2:00 Back Squats
6@ 70%
3@ 75%
6@ 70%
3@ 80%
6@ 70%
3@ 85%
WOD- 18 min AMRAP
21/15 Cal Row
15 Strict Pull ups
15 KB DL (53/36)
15 KB Goblet Squats
We will be CLOSED this Sunday for Easter (no strongman, no open gym)
Look back on your previous Grace time so we can crush it today!! If this is your first Grace take note of the weight you used and the time you finished. This workout is a classic benchmark one that will pop up time and time again.
Strength- Build to a heavy single
Working percentages: 55, 60, 65, 70, 75%
WOD - “GRACE” For Time:
30 Clean and Jerks (135/95)
“If you have everything under control, you’re not moving fast enough.”- Mario Andretti
We’re in it for the long haul today! Please remember to scale accordingly… there are a LOT of meters to cover.
WOD- “Marathon Monday”- 2RFT
400m Run, 26 Hand release push ups
400m Run, 26 KB Swings (53/36)
400m Run, 26 Sit ups
400m Run, 26 Deadlifts (75/55)
400m Run, 26 Air Squats
400m Run, 26 Box jumps (24/20)
Wishing Coach Pat a VERY happy birthday today!!
We will be closed Easter Sunday the 21st.
Skill - ALT OTM x 12
Even: “X” Ring MU (or ring/box dips)
Odd: 100m Run
WOD- For time
30 Power Snatch (95/65)
30 C&J
30 Thrusters
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.”- Zig Zaglar
Strength- establish a 1RM Deadlift
working sets OTM x 4 mins
5@ 50%, 5@ 60%, 3@ 65%, 3@ 70%
from 4:00-12:00 establish 1RM
WOD- 3RFT
500m Row
12 Deadlifts (225/155)
21 Box Jumps (24/20)