Cinco De Mayo Baby!!!!

Live it up Fam.   The Workout: AMRAP 20 Minutes “Les” 3x[Complex] 1 Strict Pull-up, 1 Kipping Pull-up, 1 Knee to Elbow 400m run Max HSPU’s      Rowing: Row 100m Rest :30 Row 200m Rest :30 Row 300m Rest :30 Row 400m Rest :30 Row 500m Rest :30 Row 400m...

May the 4th be with you. Seriously

The Workout: Kind of a complex, but really it’s a bunch of work on the Overhead squat 🙂 You’re welcome!! Snatch and Three Overhead Squats for Max   Rowing: 5 Rounds: 40 Air Squats right into 300m all out Rest 3 minutes each...

May 3rd, here we go! Month 5

Hey guys, there’s word that we might be sliding back to Phase 2 on Tuesday or something.  I’ll keep you posted on what that all means for the gym if we get to that point.  Until then, keep getting the vaccine, keep being smart, and we’ll get through...

May 1st

The Workout: 3 Rounds for time of: Run 400m, Carrying a med ball 40 Push-ups 40 Lying Leg Raises 40 Air Squats   Rowing: 20 Minutes: Row/Plank.  Plank the full minute, row like :45 so you have transition time....

April 30th

The Workout: Bench Press with Specialty Bars for 5 sets of 5 reps   Rowing: Let’s do some testing: Row 60% Max Watts, is this a warm-up?  If so, stop sometime. Rest Row 65% Max Watts, also, too easy?  Maybe, maybe not? Rest Row 70% Max Watts, how long can...

April 29th

The Workout: 3 Rounds for Max Reps: 1-min Squat Snatches (155/105) 1-min Double Unders 1-min Deadlifts (155/105) 1-min Double Unders 1-min Push Jerks (155/105) 1-min Rest   Rowing: 3k Time...