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

Potluck starts at noon! We will have our team winners, MVP and general love for each other around 12:30pm. Workout of the Day 21.2 Equipment Free 10 hang squat snatches15 burpee broad jumps, 36 in.20 hang squat snatches15 burpee broad jumps, 36 in.30 hang squat snatches15 burpee broad jumps, 36 in.40 hang squat snatches15 burpee broad jumps, 36 in.50 hang squat snatches15 burpee broad jumps, 36 in. Use a stick or PVC pipe to complete the hang squat snatches.  Time cap: 20 min.Read more

Workout of the Day EMOM 2040 seconds of work/20sec rest At the top of the minute, perform 5 Deadlifts 235/155THEN for the rest of the 40 sec, KB push Jerk, switching every 5. Each minute you will continue the jerks after the deadlifts. If you finished the previous minute at 3 jerks on your right arm, then you do 5 deadlifts, and the 2 jerks before you start on the left arm.Read more

Give it a week. Like next week. But more on that later. Join us Saturday in celebrating all of our efforts – MVP trophies and fun will ensue. Meet us at the gym at 12pm. Workout of the Day AMRAP 15 3 Wall Climbs9 Box Jump and Over 24/2012 Pullups9 Box Jump and Over 24/20Read more

Don’t forget our celebration party on Saturday at 12pm! Let’s celebrate the end of the Open together… until the quarterfinals! Workout of the Day Triple Snatch EMOM 181 Muscle Snatch1 Power Snatch1 Squat SnatchScore is total # liftedRead more