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Training for Friday, September 1st

Training for Friday, September 1st

Strength/Skill Work KB Overhead Squats 10:00 EMOM Perform 6 KB OHS each minute, alternate arms every other minute RX: 44/26, Comp: 53/35 Workout of the


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Training for Thursday, August 31st

Strength Work Touch-and-Go Power Cleans Sets of 5 16:00 to climb as able as long as you continue to maintain good posture at the bottom


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Tips everyone should know for a competition

The Battle on Admiral is right around the corner. There’s been some buzz around the gym with partners getting ready to perform their best at


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Training for Wednesday, August 30th

Workout of the Day “Kelly” 5 RFT 400m Run 30 Box Jumps 30 Wall Balls Cool Down Foam Roll Quads then Static Quad Stretch Static


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Training for Tuesday, August 29th

Strength Work Deadlift Sets of 5 with a double overhand grip 15:00 to increase as able After each set, perform 10 banded good mornings Workout


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Training for Monday, August 28th

Benchmark Test 1-mile Time Trial *meet at the gym, we will go over to the track together *non runners have a 2.5-mile bike time trial!!!


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Training for Saturday, August 26th

West Side Comp is On!  Workouts at the Bottom. Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 5 RFT 200m


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Training for Friday, August 25th

Strength/Skill Work Split Jerk 15:00 of practice in sets of 3.  Work up to 70% of your 1 Rep Max Focus is on footwork and


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Training for Thursday, August 24th

Strength Work Bench Press Sets of 8-10 reps (approximately 70% of your 1RM) 15:00 climbing in weight as able.  Focus on getting full range of


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Training for Wednesday, August 23rd

Gymnastics Skill Work 12:00 to work on Kipping Effectively using the gymnastics kip for pull ups, C2B pull ups and bar muscle ups Workout of


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