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January 03, 2019 Thursday

Rest Day

Open Gym: 6:00am-8:00am 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm


January 02, 2019 Wednesday

B. For Time: 21-15-9 TTB Bike Rest 2 Minutes 21-15-9 Wallballs *After Each Set of WBs, 3-2-1 Rope Climbs L4: TTB (25-19-14) L3: TTB L2: Hanging Knee Raise L1: Ab Mat Sit-Ups Calories L4: 25-19-14/21-15-9 L3: 21-15-9/18-12-6 L2: 18-12-6/15-10-5 L1: 15-10-5/13-8-3 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Rope Climbs L4: Legless L3: Rope Climbs 15' L2: Rope Climbs 10' L1: (6-4-2 Ground to Stands)


January 01, 2019 Tuesday

Rest Day

Happy New Year Everyone! Gym is closed today, Normal hours resume on Wednesday, 1/2.


December 31, 2018 Monday

5:15/6:15/8/9/12 only A. Shoulder Press 5x8 Build to 65-70%

L4: 50 DU L3: 30 DU L2: 90 Singles L1: 45 Singles L4: 20 L3: Push-Ups L2: 20" Box L1: 30" Box L4: 135/95 L3: 95/65 L2: 65/45 (Hang) L1: 45/35 (Hang)


December 30, 2018 Sunday

Rest Day

Open Gym: 11:00am-12:00pm


December 29, 2018 Saturday

*Person A works through 1 Round while partner B rests, then switch Box Jumps L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates Bike Calories L4: 8/6 L3: 6/5 L2: 5/4 L1: 4/3 Snatch L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Row Calories L4: 10/8 L3: 8/6 L2: 6/5 L1: 5/4

3 RFQ: 10 DB Bench Press Max Push-Ups *Superset, rest as needed between sets L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box


December 28, 2018 Friday

The Final Countdown

*Cap is 1/1/2017 Rep Scheme L4: start at 100 decrease by 10 L3: start at 100 decrease by 10 L2: start at 100 decrease by 10 L1: start at 50 decrease by 5 L4: Double Unders UnB L3: Double Unders L2: 200 Singles L1: 100 Singles 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: 115/80 L3: 85/65 L2: 65/45 L1: 45/33, Hang L4: MU 20/14 L3: MU 8/4 or 20 C2B L2: 20 Pull-Ups or Banded Pull-Ups L1: 20 Ring Rows L4: 35/25 L3: 25/15 L2: 15/10 L1: Burpees


December 27, 2018 Thursday

Rest Day

Open Gym: 6:00am-8:00am 3:30pm-6:30pm Skills Class: 6:30pm-7:30pm


December 26, 2018 Wednesday

Build in weight, target 80% on last set

L4: 205/140 L3: 155/105 L2: 115/80 L1: 85/55 L4: 18/15 L3: 15/12 L2: 12/10 L1: 10/8

C. 3 RFQ: 10 Single Leg RDLs 20 (10/S) Side Lunges


December 25, 2018 Tuesday

Rest Day

Merry Christmas everyone! Gym is closed today (12/25). See you tomorrow (Normal Hours tomorrow).


December 24, 2018 Monday

L4: Build to a heavy 3 L3: Build to a heavy 3 L2: Accumulate 15 Weighted Negatives/Negatives L1: 15 Banded Negatives/Ring Rows

L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/25 L4: Completely Over 24/20 L3: 24/20 L2: 20/Plates L1: Plates

Bulgarian Split Squats 4x8 (16/S)


December 23, 2018 Sunday

Rest Day

11:00am-12:00pm


December 22, 2018 Saturday

20 Min AMRAP - 2 Person Teams 4 Wall Climbs 50 Double Unders 20 DB Step Overs 30/24 Cal Row *Every 2 minutes, team must complete 4 Sandbag to Shoulder L4: 6 Wall Climbs L3: 4 Wall Climbs L2: 4 Wall Walks L1: 8 Burpees L4: 100 Double Unders L3: 50 Double Unders L2: 150 Singles L1: 75 Singles L4: 50/35 L3: 35/25 L2: 15/10 L1: Step Overs L4: 37/30 L3: 30/24 L2: 24/20 L1: 20/16 L4: 150/100 L3: 100/70 L2: 70/50 L1: 50/30


December 21, 2018 Friday

12 Days of Christmas

*At go, complete 1 Snatch then complete the following: 2: 2 Ring Dips, 1 Snatch 3: 3 Handstand Push-Ups, 2 Dips, 1 Snatch 4: 4 Pull-Ups, 3 Handstand Push-ups, 2 Dips, 1 Snatch .... 12: 12 Burpees, 11 Sit-ups... 1 Snatch L4: 155/105 L3: 115/80 L2: 85/60 L1: 45/33 L4: Dips L3: Dips L2: Banded Dips L1: Box Dips L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows L4: Push-Ups L3: Push-Ups L2: 20" Push-Ups L1: 30" Push-Ups L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8


December 20, 2018 Thursday

Rest Day

Open Gym: 6am-8am 3:30pm-6:30pm *SKILLS CLASS CANCELLED, Feel free to join us in Akron to help feed those in need!


December 19, 2018 Wednesday

Row L4: 30/20 L3: 24/16 L2: 19/13 L1: 15/10 Bike L4: 20/15 L3: 16/12 L2: 13/9 L1: 10/7

Row L4: 30/20 L3: 24/16 L2: 19/13 L1: 15/10 Bike L4: 20/15 L3: 16/12 L2: 13/9 L1: 10/7

Row L4: 30/20 L3: 24/16 L2: 19/13 L1: 15/10 Bike L4: 20/15 L3: 16/12 L2: 13/9 L1: 10/7

Row L4: 30/20 L3: 24/16 L2: 19/13 L1: 15/10 Bike L4: 20/15 L3: 16/12 L2: 13/9 L1: 10/7

Row L4: 30/20 L3: 24/16 L2: 19/13 L1: 15/10 Bike L4: 20/15 L3: 16/12 L2: 13/9 L1: 10/7


December 18, 2018 Tuesday

B. 7 RFT: 8 Pull-Ups 6 Burpee Box Jump Overs *12 Min Cap L4: 4 Bar MU L3: 8 Pull-Ups L2: 8 Banded Pull-Ups L1: 8 Ring Rows Burpee L4: 8 @ 24/20 L3: 6 @ 24/20 L2: 6 @ 20/Plates L1: 6 Burpees