We will be doing Murph on Memorial Day. Run, pullups, pushups, air squats, run…no biggie. We will be having some commemorative t-shirts!! $25 and 25% of profits will go to the Fisher House Foundation. Orders will be taken up until 5/20/2021 in order to have t-shirts ready for Memorial Day. Workout of the Day Strength Back Squat for load:#1: 6 reps @ 30%#2: 6 reps @ 30%#3: 6 reps @ 50%#4: 4 reps @ 50%#5: 3 reps @ 60%#6: 6 reps @ 70%*#7: 6 reps @ 70%*#8: 6 reps @ 70%*#9: 6 reps @ 70%*#10: 6 reps @ 70%* *for the working sets, add 5-10 pounds to week 1, day 1 Ab Stuff One Legged V Up Ladder1 Left Leg V Up1 Right Leg V Up2 Left Leg V Ups2 Right Leg V UpsKeep going up to 10/1010 minute capRead more

Workout of the Day 10 Rounds5 Burpee Box Jump Overs 24/201 Rope ClimbRead more

Upcoming Weightlifting class Friday 4/30 at 6:30pm Open Gym for May Sunday – 5/1, 5/9, and 5/23 10am-12pm Happy Birthday, Luca!! Workout of the Day Strength Back Squat Progression See Sugarwod for Details Conditioning 7 Rounds20 Ab mat situpsRest 20 secondsAnchor your feet if you like10 minute capRead more

Any time I program a shoulder intense day, the week usually becomes shoulder week. I don’t think this week has been shoulder intense yet…but standby. Workout of the Day EMOM 181 Clean, any style1 Push Press1 Push Jerk1 Split JerkScore is total combined weightRead more

Workout of the Day AMRAP 20Parking Lot Run12 Wallball Shots 20/149 PullupsRead more