December 05, 2016 Monday

This movement is meant to build strength in between your shoulder blades (Rhomboids). Use a light weight on this.

L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 or Bodyweight L4: 53/35 L3: 35/26 L2: 26/18 L1: Ab Mat Sit-Ups


December 04, 2016 Sunday

Open Gym is closed today. Enjoy your rest day!


December 03, 2016 Saturday

*2 Person Teams *Person A completes full round then switch L4: 5 Wall Climbs L3; 3 Wall Climbs L2: 3 Wall Walks L1: 30 Sec Plank Hold L4; 15 T2B L3; 10 T2B L2: 10 Knee Raises/ K2E L1: 10 Sit-Ups L4; 30/20 L3; 20/14 L2: 14/10 L1:10/8 L4; 20 Cal Row L3; 20 Cal Row L2: 16 Cal Row L1: 12 Cal Row


December 02, 2016 Friday

L4: 6x4, 70%, 73%, 76%, 79%,82%,85% L3: 6x4, 70%, 73%, 76%, 79%,82%,85% L2: 6x4, 70%, 73%, 76%, 79%,82%,85% L1: 5x5, Form

*12 Min Cap *Weight increases after each set L4: Men's - 155/185/205/225 Women's - 105/125/135/145 L3: Men's - 115/135/155/165 Women's - 75/85/95/105 L2: Men's: 85/95/105/115 Women's - 55/65/75/85 L1: 55/35 (Hang) L4: Deficit 3""/1.5"" HSPU L3: HSPU L2: Ab Mat HSPU L1: Pike/DB Press

3x10 each way


December 01, 2016 Thursday

Rest Day


November 30, 2016 Wednesday

L4: 75-80% Across L3: 75-80% Across L2: Work on Squat Snatch Form L1: Work on Power Snatch Form or Squat Clean Form/75-80%

*Not for time

*7 Min Cap *****SPRINT***** REPS L4: 25 L3: 25 L2: 20 L1: 15 BURPEES L4: Burpees Over Rower L3: Burpees Over Rower L2: Burpees L1: Burpees


November 29, 2016 Tuesday

L4: 20 V-Ups L3: 15 V-Ups L2: 20 In & Outs L1: 15 In & Outs L4: 100/70 L3: 75/55 L2: 55/35 L1: 33/15 L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 2.5lb L3: 5lb L2: 25lb/35lb L1: Sled Push

L4: 40 Hollow Body Rocks L3: 40 Hollow Body Rocks L2: 30 Hollow Body Rocks L1: 30 Second Hollow Hold L4: 40 GHDs L3: 20 GHDs or 20 MB Sit-Ups L2: 20 MB Sit-Ups L1: 20 Ab Mat Sit-Ups L4: 40 Heels to Heaven L3: 40 Heels to Heaven L2: 30 Heels to Heaven L1: 30 Heels to Heaven holding on cage


November 28, 2016 Monday

L4: 4x8 @ 70-75% L3: 4x8 @ 70-75% L2: 4x8 @ 70-75% L1: 4x8 Form

L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/33 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates

KB Arm Bar 30 each arm each round


November 27, 2016 Sunday

Open Gym from 11am-12pm


November 26, 2016 Saturday

"Don't Put Baby in the Corner"

*2 Person Teams *22 Min Cap *Kettlebell cannot touch the ground, must be held at the hip (One or both hands) *1 Person working at a time 10 Burpee Penalty each if Kettlebell Touches the ground L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: Jumping Lunges L3: Jumping Lunges L2; Jumping Lunges L1: Walking/Assisted Lunges


November 25, 2016 Friday

L4: 5x5, 70%, 73%, 76%, 79% L3: 5x5, 70%, 73%, 76%, 79% L2: 5x5, 70%, 73%, 76%, 79% L1: 5x5, Form

30 Cal Assault Bike 10 Power Clean & Jerk 30 Cal Row 10 Power Clean & Jerk 300' Sled Push L4: 35/30 L3: 30/25 L2: 25/20 L1: 20/15 L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 L4: 300 Double Unders L3: 150 Double Unders L2: 450 Singles L1: 300 Singles


November 24, 2016 Thursday

Happy Thanksgiving! We are closed today.


November 23, 2016 Wednesday

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. L4: 20/14 L3: 20/14 L2: 14/10 L1: 10/8 L4: 75/55 L3: 75/55 L2: 55/35 L1: 33/15 for High Pull, have them go from hang or do ring rows L4: 20" Box Jump, must jump L3: 20" Box Jump, must jump L2: Plates L1: Step-Ups to Plates


November 22, 2016 Tuesday

L4: 10 Triple Unders/60 Double Unders L3: 30 Double Unders L2: 90 Singles L1: 60 Singles L4: Freestanding 10-15 Seconds L3: Find a partner and work on freestanding L2: 40 Sec HS Hold L1: 25 Sec Handstand hold or 30 Sec Plate hold Overhead L4: 15 GHD's L3: 10 GHD's/15 MB Sit-Ups @ 25/20 L2: 15 MB Sit-Ups @ 10/8 L1: Ab Mat Sit-Ups


November 21, 2016 Monday

L4: 5x6 @ 70-80% L3: 5x6 @ 70-80% L2: 5x6 @ 65-75% L1: 5x6 Form

L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33 or Hang Power Cleans, Lunges done with no added weight


November 20, 2016 Sunday


November 19, 2016 Saturday

*Rest 1 Minute between Rounds *This is meant to be a sprint! Sprint each round L4: Legless L3: 1 15' Rope Climb L2: 1 10' Rope Climb L1: 8 Ring Rows L4: Deficit HSPU 3"/1.5" L3: HSPU L2: AB Mat HSPU L1: Pike HSPU L4: 24" L3: 24"/20" L2: 20"/Plates L1: Plates L4: 25 Cal Row L3: 20 Cal Row L2: 15 Cal Row L1: 10 Cal Row


November 18, 2016 Friday

L4: 4x6, 70%, 73%, 76%, 79% L3: 4x6, 70%, 73%, 76%, 79% L2: 4x6, 70%, 73%, 76%, 79% L1: 4x6, Form

*12 Min Cap L4: 15 T2B L3: 10 T2B L2: 10 K2E/Knee Raises L1: 10 Ab Mat Sit-Ups L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33