Please ALWAYS make sure you are hydrated and fueled when heading to the gym – even more so this week. Workout of the Day “Passing Lane” AMRAP 248 Chest to Bar Pullups10′ KB OH Walking Lunge 53/35 (lunge to wall)2 Wall Walks10′ KB OH Walking Lunge (lunge back to rig)Rest 1 minuteRead more

Workout of the Day “Grettel” 10 rounds for time of:3 Clean and Jerks 135/953 Burpees over the BarRead more

We are entering week 9 of the 12 week squat program. Monday’s session is similar to last week – except the drop sets are 4s. Similar to last week, you can build through the heavy singles. Then, on your first drop set, stick to the percentage. If you feel like you can go up 5-10 pounds from your first set of 4, give it a go. I have added the post workout work for the week. Remember – this is intended to be done after class. If you can’t do toes to bar, but want to give it a try, use knee ups or single leg toes to bar. If 21-15-9-6 is aggressive, try 15-9-6-3. It’s going to be VERY hot this week. Please make sure you are hydrating. As the heat is high, I will manage the workouts to work/rest of mainly lifting so we don’t explode into flames....Read more

At 10am we will be testing a workout with rope climbing and sled pushing. Be our testers! Workout of the Day 300 Doubleunders80 Pullups300 Doubleunders80 HSPURead more

On top of the accessory work we talked about last night, we wanted to remind you about the AMAZING weightlifting class with Coach Denny. This month class will be on the 11th and the 25th, Friday nights at 6:30pm. You can always find them on the schedule in the Mindbody app. Workout of the Day Pre Strength EMOM 10 5 Air Squats 5 Kettlebell Swings If you would like to bump it up to 6/6 go for it! Bump up that kb weight too! Strength Back Squat for load:#1: 5 reps @ 30%#2: 5 reps @ 30%#3: 5 reps @ 30%#4: 5 reps @ 50%#5: 3 reps @ 70%#6: 1 rep @ 80%#7: 2 reps @ 85%#8: 2 reps @ 85%#9: 2 reps @ 85%#10: 5 reps @ 80%#11: 5 reps @ 80%Read more