Saturday, July 14th

Reminder No Saturday Classes today, July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

Friday, July 13th

Reminder No Saturday Classes tomorrow on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

A) Squat Snatch:
2×5 @ 60%
2×3 @ 65%

B) 16 Min EMOM:
1) 12/10 cals on rower
2) 5 Thrusters
3) 10 Power Snatch
4) 15 Sit-ups

Weight of Barbell is 75/55

Thursday, July 12th

Reminder No Saturday Classes on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

A) 3 Rounds NFT:
30 Shoulder Taps
15 Candlestick Roll-up
10 Stadler Leg Lifts

B) 3 Ronds NFT:
ME T2B
50ft HSW/:30 HS Hold

C) Complex: 4 roudns
2 Clean Pulls
+
2 Squat Clean Thruster

Wednesday, July 11th

Reminder No Saturday Classes on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

10 Min EMOM:
1) 3 Squat Cleans
2) 5 Front Squats

Weight is 50-60% 1RM Clean

A) For Time:
800m Run
20 Bar Facing Burpees
15 Power Cleans
10 S2O
400m Run
20 Bar Facing Burpees
15 Power Cleans
10 S2O
150DU/300 SU

Weight is 95/65

Tuesday, July 10th

Reminder No Saturday Classes on July 14th due to Mayhem in Missoula Competition. If you are in town come check it out!!

A) Split Jerk:
4×3

Start @ 60% and build

B1) Strict Pull-up:
3xME

B2) Push-up:
3xME

C) 50-40-30-20-10:
Situps
KB Deadlifts

Monday, July 9th

A) Backsquat:
2×5 @ 60%
2×4 @ 65%
1xME @ 50%”

B) For Time:
21-15-9:
Box Jumps
DB Clean & Jerk
T2B
Pull-ups

Friday, July 6th

A) Overhead Squat: (12 Min)
2×4 @ 70%
2×3 @ 80%”

B1) Strict Pull-Up:
3xME

B2) Push-Up:
3xME
(10 min)

C) 6 Min Amrap:
6 Power Cleans (95/65)
6 Ring Dips
6 Sit-ups

Thursday, July 5th

A) 3 Round NFT:
12 Ring Support Swings
12 Candlestick Roll-up
12 Ring kip swings

B) 2 Rounds:
ME Hollow Hold
ME L-Sit
ME Ring Hold

C)Complex: 4 rounds:
3 Squat Clean
+
3 Push Jerk

Happy 4th of July!!

Reminder we have Open Gym from 8am to 10am on Wednesday the 4th.

We will be closed the rest of the day and reopen with normal hours on Thursday afternoon. There will be a workout up (see below) you can do or you are welcome to do your own thing. If you are in town come in and say hi! Have an outstanding day:)

A1) Strict Press: (15 min)
2×6 @ 60%
2×4 @ 70%

2 sec pause at the top

B) 20 Min EMOM:
min 1) 12 KB Front Rack Lunge
min 2) 10 T2B/K2C
min 3) 12 KBS
min 4) 10 KB Deadlift

Use same KBs for entire emom

Tuesday, July 3rd

Reminder tomorrow Gym only open for Open Gym from 8am to 10am for the 4th of July. Have a great holiday!

A) 1 1/4 Front Squat: (15 min)
4×5

Build in weight. First set is no lower than 55% 1RM

B) For Time:
30 Box Jump
40 Jumping C2B/Jumping Pullup
50 DB Cleans
40 Sit-ups
30 Burpees to plate