*Open Gym Schedule – 4/11 and 4/18 10am to 12pm *Weightlifting in April 4/16 We will do Test 3 on Saturday. Workout of the Day Test 1 For total time: 3 rounds of:10 strict handstand push-ups10 dumbbell hang power cleans50 double-undersRest 1 min., then:3 rounds of:10 kipping handstand push-ups10 dumbbell shoulder-to-overheads50 double-unders♀ 35-lb. dumbbells ♂ 50-lb. dumbbellsTime cap: 10 min.If no DB are available, use 115/75Read more

Workout of the Day AMRAP 25Row 500mRun 400mRead more

Workout of the Day Double Double For Time For Time1 Toe to Bar Pullup10 Double Unders3 TTB PU30 DU6 TTB PU60 DU9 TTB PU90 Double Unders15 TTB PU150 DU21 TTB PU210 DU20M CapRead more

Workout of the Day EMOM 18 1 Muscle Clean 1 Power Clean 1 Squat Clean 1 Split Jerk Score is total weight lightedRead more

Fun with math! We’re gonna start a new back squat cycle in 2 weeks. It’s gonna have a lot of volume. So much volume that you folks with strong legs and big lifts may find just hitting the numbers and the reps a huge challenge. Challenge is good, but it’s about training safely and building the base. So, we will learn to use a working 1RM max. It’s simple, but it lets you keep your numbers reasonable as you build volume. Here’s how you find your working 1RM: your 1RM is 315. Multiply it by .9 – it’s 285. Then, you will multiply that by 285 for the day – 285 x .75 = 215. These numbers are approximates for the barbell. Back Pause Squat for load:Multiply your 1RM by .9. Then use 75% of that for the pause squats#1: 3 reps @ 75%#2: 3 reps @ 75%#3: 3 reps...Read more