CHEMEPERFORMANCE NUTRITION SEMINAR NOV. 3rd @ 10:30AM  OPEN & PERFORMANCE Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) FITNESS Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 “Optimus Prime” AMRAP 7: Wallballs (14/10)...Read More

CHEMEPERFORMANCE NUTRITION SEMINAR NOV. 3rd @ 10:30AM  OPEN & PERFORMANCE “Knuckle Sandwich” For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run FITNESS “Knuckle Sandwich” For Time: 800 Meter Run 30 Power Cleans (115/80) 800 Meter RunRead More

CHEMEPERFORMANCE NUTRITION SEMINAR NOV. 3rd @ 10:30AM  OPEN & PERFORMANCE Overhead Squat Heavy Set of 3 “Ground Breaking” For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65) FITNESS Overhead Squat Heavy Set of 3 “Ground Breaking” For Time: 50/35 Calorie Row 35 Burpees 50 Overhead Squats (65/45)Read More

CHEMPERFORMANCE NUTRITION SEMINAR NOV. 3rd @ 10:30AM  3 Sets (Not for Time) 10 Dumbbell Deadlifts 10 Hang Power Cleans 10 Dumbbell Push Presses 10 Dumbbell Reverse Lunges 30 Double Unders Dumbbells: 50’s/35’s THEN… “Bar Keeper” AMRAP 5 Buy-In: 400 Meter Run Followed By… 15 Chest to Bar Pull-ups 15/10 Calorie Bike Rest 5 Minutes AMRAP...Read More

Snatch Skill On the Minute x 5: Power Snatch + Hang Squat Snatch (60-63-65×3) Directly Into… On the Minute x 5: 2 Squat Snatches (70) OPEN & PERFORMANCE “Hands Down” TEAM OF 2 AMRAP 20: 8 Burpee Box Jump Overs (24, 20in) Step Overs Allowed 8 Hang Power Snatches (95, 65Lbs) 8 Thrusters (95, 65Lbs)...Read More

CHEMPERFORMANCE NUTRITION SEMINAR NOV. 3rd @ 10:30AM  OPEN GYM 1PM-2PM OPEN & PERFORMANCE Deadlift Heavy Set of 3 “Bodyguard” 3 Rounds: 25 Deadlifts (135/95) 200 Meter Run 25 Wallballs (20/14) 200 Meter Run FITNESS Deadlift Heavy Set of 3 “Bodyguard” 3 Rounds: 25 Deadlifts (95/65) 200 Meter Run 25 Wallballs (14/10) 200 Meter Run  Read More

WOD SATURDAYZ Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell: 155/105Read More

Squat Clean Build to a 1RM Then, OPEN & PERFORMANCE “Tiger Blood” 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run FITNESS “Tiger Blood” 3 Rounds: 10 Clean and Jerks (95/65) 400 Meter RunRead More

OPEN & PERFORMANCE Back Squat 3 Sets of 5 “Hokey Pokey” AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air Squats FITNESS Back Squat 3 Sets of 5 “Hokey Pokey” AMRAP 12: 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups 45 Air SquatsRead More

OPEN & PERFORMANCE “Take Five” AMRAP 5: Buy-In: 35/25 Calorie Bike Directly Into.. 12 Deadlifts (185/135), 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 25/20 Calorie Bike Directly Into.. 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell...Read More