7/6/2018-FRIDAY WORKOUT

SKILL/STRENGTH E3mom X 5 Sets front Squat X 5 @1111 right Into me Strict Mu Or Stroct C2b Pu Or Strict Pu Or Max Iso Hold METCON EMOM X 16 1 = 15/12 Cal Bike 2 = 16/14 Cal Row 3 = 1 Set Me Strict Hspu 4 = 15 Kb Swings (53/35)  ...

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7/5/2018-THURSDAY WORKOUT

*Reminder, schedule for tomorrow and Fri(530am, Noon, 330pm, 430pm) SKILL/STRENGTH Deadlift 65% X9 70% X7 75% X5 70% X9 75% X7 80% X5 92% X3 92% X3 92% X3 METCON 800m Farmers Carry For Time *every Drop = 5 Burpees  

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7/3/2018-TUESDAY WORKOUT

SKILL/STRENGTH BUILD TO A 1RM POWER SNATCH + HANG SQUAT SNATCH METCON 5 ROUNDS 1 MIN ON 1 MIN OFF 5 SNATCHES (135/95) MAX BBJO (24/20)  ...

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7/2/2018-MONDAY WORKOUT

STRENGTH BUILD TO A 10RM BACK SQUAT *SHOULD BE HEAVIER THAN THE TEMPO 31X1 *ONLY ALLOWED 2 DEEP BREATHS AT THE TOP METCON 0-10 1200M/1000M ROW 30 WALLBALLS 25 C2B PULLUPS Then for time... 25 C2B PULLUPS 30 WALLBALLS 1200/1000M ROW  

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6/30/2018-OPEN GYM ONLY

We will host an open gym from 830-930am only tomorrow.  All of our staff will be cheering on our athletes or working to make this years’ Battle at the Ballpark a great event!...

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6/29/2018-THURSDAY WORKOUT

SKILL/STRENGTH Front squat x 5 @2221 e3mom start a new set *goal is heavier than last week METCON CINDY AMRAP 20 5 Pullups 10 Pushups 15 Squats...

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6/28/2018 – THURSDAY WORKOUT

SKILL/STRENGTH Deadlift: 60% x10 65% x8 70% x6 65% x9 70% x7 75% x5 89% x3 89% x3 89% x3 *Off of your 2RM from last week METCON “Grace” 30 Clean & Jerks for time (135/95)...

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