It’s finally here!

Monday’s Schedule:

9am Session

4:00pm Session w/ Barbecue following

Plan for 90 minutes for each workout session guys, warm-up, cool down, the whole thing, it’s a real workout and WE WILL BE SCALING for nearly everyone, so come one come all, and let’s have a good time.

BBQ Details: The gym’s bringing Burgers, Dogs, Condiments and (yes) Buns for those that do that. We’re gonna being a few coolers and cases of La Croix. IF you need some other beverage, go ahead and bring it, remember that we’re prejudice against Big Soda around here, so don’t be that guy. Plates and napkins and sides are always appreciated! Thanks guys!



For Time w/ a Vest:
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run

*Partition reps as needed*

Typical Scaling options are 1/2 the distance and reps, 1/3 the reps, and 2/3 the reps. Typically a weight vest is not used. Walking certainly is allowed on the last run 🙂


Power Snatch for 5



LCF as Rx’d:

For Time with a buddy:

Buddy 1: 50 cal Row Buddy 2: 50 cal Row
Buddy 1: 45 Thrusters (45/33) Buddy 2: 45 Thrusters (45/33)
Buddy 1: 50 Jumping Pull-ups Buddy 2: 50 Jumping Pull-ups
Buddy 1: 45 Wallball Shots (20/14) Buddy 2: 45 Wall Ball Shots (20/14)
Buddy 1: 50 cal Row Buddy 2: 50 Cal Row

Thursday: Anyone feeling a “Rest day”? So come do this stuff and get better at something and move!

Balance Beam Training, L-Sit Practice, Handstand Walking Practice, Skin the Cat Practice


Max Deadlift


LCF as Rx’d:


8 Rounds: Teams of 2, each buddy does 4 rounds of:

5 Front Squats (185/125)
26 Ring Push-ups