Congratulations to everyone who PR’ed today! If you didn’t get there, we will see you at the bar on Friday! Workout of the Day 7 Rounds for Time7 Power Snatch 95/657 Toes to Bar7 Bar Facing Burpees21 minute capRead More
This is our 12th and final week of the Ben Smith Squat Strong program. Over the last 22 sessions you have squatted heavier and heavier, building an outstanding base to go for some big lifts this week. You may have noticed that as the weights got heavier, we did less and less squats. The first...Read More
Tomorrow night – Yoga, Scout and Cellar wine tasting and Dani Nicole Boutique at 6:30pm! Let us know if you can make it. There is also Open Gym Sunday – great time to get together with your team to practice for 3’s Company team competition on August 28th! We are in the fight right now....Read More
If you already did the squats during open gym, here is your workout – for 20 minutes, Tabata row for meters. Rest 20, work 10 for 20 minutes. Record your meters. If you are squatting, try to think about this as a reset of your 5 rep max. If you don’t know what that is,...Read More
***Monday 7/5 Open gym ONLY 10am-noon*** We are entering week 11 of the Ben Smith Squat Strong program. For day 1, we will squat on Tuesday. There will be open gym on Monday – I have posted week 11, day 1 squats if you really want to get it done on Monday. If you squat...Read More
*** Always sign up for classes to get the most up to date schedule!*** How about those 10 reps at 80-90% Make sure you refuel and recover! And let your family know you might be HANGRY! 7/3 9am and 10am 7/4 9am HERO WOD 7/5 Open Gym 10am-noon ONLY Workout of the Day Last Chance...Read More
I have nothing to base this on, but I believe tomorrow will be the hardest day of this back squat cycle. It’s only “4 sets” but I bet 15 to 18 of the reps will feel like 1RM’s. If you are anything like me, the day after these sessions you are hungry and sore all...Read More
