No open gym Sunday, Sept. 23rd OPEN & PERFORMANCE “Sock Hop“ Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees Round 1: 135/95 Round 2: 115/80 FITNESS “Sock Hop“ Teams of 3: 2 Rounds For Time (30 Minute Time...Read More

Gym will be closed on Sunday Sept. 23rd. No open gym that day.  OPEN & PERFORMANCE “Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats...Read More

STRENGTH: Single Arm KB Floor Press 3×8 each arm Single Arm KB Bent Over Row 3×8 each arm Half Kneeling Single Arm Bottoms up KB Press 3×8 each arm OPEN & PERFORMANCE “Back Seat” AMRAP 18: 30/21 Calorie Assault Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)   FITNESS “Back...Read More

3 Sets: Sandbag Anderson Squats x 7 Side Plank x :40/side SA DB Z-Press x 5 each arm (3111 Tempo) OPEN & PERFORMANCE “Gwen” 15-12-9: Unbroken Clean and Jerks FITNESS “Gwen-ish” 3 Minutes Clean and Jerks (95/65) Rest 3 Minutes 2 Minutes Clean and Jerks (95/65) Rest 3 Minutes 1 Minute Clean and Jerks (95/65)Read More

OPEN & PERFORMANCE & FITNESS For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9 Pull-upsRead More

OPEN & PERFORMANCE “Last Legs” Teams of 3, For Max Reps: 0:00 – 5:00 – Front Squats 5:00 – 10:00 – Row for Calories 10:00 – 13:00 – Rest 13:00 – 18:00 – Back Squats 18:00 – 23:00 – Bike for Calories Squat Loads Increase Every 30 Reps: Front Squats: (115/80), (135/95), (Max 155/105) Back...Read More

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS “High Gear” AMRAP 18: 21/15 Calorie Bike 18 Jumping Lunges 15 AbMat Sit-Ups 12 Hand-Release Push-upsRead More

OPEN – PERFORMANCE  0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65) Score is total reps completed. FITNESS 0:00 – 10:00...Read More

Gymnastic Complex 4 Sets of the Complex: 3 Toes to Bar 3 Chest to Pull-ups/Pull-Ups 2 Toes to Bar 2 Chest to Pull-ups/Pull-Ups 1 Toes to Bar 1 Chest to Pull-ups/Pull-ups Try Performing without dropping. Rest as needed between. OPEN – PERFORMANCE – FITNESS “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21...Read More

OPEN & PERFORMANCE Strict Press Heavy Set of 1 Push Press Heavy Set of 3 Push Jerk Heavy Set of 5 “Nonstop” AMRAP 8: 10/7 Calorie Bike 10 Wallballs (20/14) FITNESS Strict Press Heavy Set of 1 Push Press Heavy Set of 3 Push Jerk Heavy Set of 5 “Nonstop” AMRAP 8: 10/7 Calorie Bike...Read More