It will be very hot again. Please hydrate well and perform hand care. We still need to get on the bar, but I want to do what we can to take care not to rip. Workout of the Day 12 rounds 5 Bar Muscle Ups (Rounds 1, 4, 7 and 10) For 1 minute perform 10 Chest to Bar Pullups (Rounds 2, 5, 8 and 11) 15 Kipping Pullups (Rounds 3, 6, 9 and 12) As many double-unders in the remaining time Rest 2 minutes after each roundRead more

On Saturday we will perform Linda. If you are going at 9, we will do a scaled version with pushups substituted for bench press. For Linda, you perform the workout of 10 down to 1 with deadlift at 1.5 bodyweight, bench at bodyweight and squat cleans at .75 body weight. That means 3 bars, and for a for a average size guy 400 to 500 pounds of weight. Plan for the weights you think you need and be prepared to set up your bar. A sign up sheet will be up tomorrow. We will have heats at 930 (scaled), 10, 1030, 11 and 1130. I recommend you show up 30 minutes before you plan on going to get warmed up. Make sure you note which weight you plan to use. For tomorrow, the idea is to work heavy early, then moderate, then light and fast for very short periods. If...Read more

Candlestick maker! Last week, the inverted burpee was a fun variation. For many folks, the easy part was getting into the handstand. The hard part was getting up efficiently. We are going to work them into the weekly push/pull EMOM. For the most, do 3 OTM. Even doing 1 or 2 may help. Bottom line – get your feet to the ground! Workout of the Day Alternating EMOM 21 Min1 – 5 Strict Pullups Min2 – 5 Dips Min3 – 3 Candlesticks Conditioning Alternating OTM 14 Min1 – Kettlebell Swings 53/35 Min2 – Kettlebell Snatch 53/35 – switch whenever you want. Work for 30 seconds, rest for 30 seconds. Count the total reps.Read more

We are 4 weeks into our current 8 week cycle. Same program, deadlift on Monday, push/pull on Tuesday, thrusters on Wednesday and wall balls on Friday. It will be hot this week, each day over 100 degrees. Stay hydrated – we will work in rest so you can bask in your own man and/or woman gravy. I have been flirting with doing the workout “Linda” – also know as “3 Bars of Death.” It is a time, equipment and space pig. Let’s do it Saturday – we will run an abbreviated version at 9am. We will run a full version at 10am. There will be a sign up sheet at the gym this week – please sign up! We will run heats at 10, 10:30, 11 and if needed 11:30. Workout of the Day Strength Clean Grip Deadlift 5 sets of 3, 67.5% Conditioning 5 rounds, start a new round...Read more

Workout of the Day AMRAP 7 3 Deadlifts 275/185 7 Shoulder to Overhead 115/75Read more