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Training for Tuesday, June 5th

Warm Up Group Circle Partner Hollow Rocks 2 Rounds 8 Air Squats with jump squat on last rep 8 Up Downs 8 Beat Swings (hollow-arch) on pull up bar Leg

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Training for Monday, June 4th

Warm Up Group Circle Running Drills at the track Workout of the Day 1-mile Run Time Trial Weightlifting Strength/Skill (after run) Split Jerk Sets of 2 Reps, Climbing *Everyone starts with

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Training for Saturday, June 2nd

West Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 50 Handstand Push

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Training for Friday, June 1st

Warm Up 3 Rounds 200m Run 6 Ring Rows with Rotation to Supination 6 Band Good Mornings at Tempo* 6 Gymnastics Squats* with :05 pause on last rep *Good mornings

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Training for Thursday, May 31st

Warm Up Group Circle 2:00 Jump Rope Practice 3 Rounds with Partner 3 Inchworms with Push Up 6 Kipping Knee Raises Partner Row *Person on rower alternates each time the

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Training for Wednesday, May 30th

Warm Up Group Circle 3 Rounds :10 Hang on Pull Up Bar (with lats engaged) 10 Hollow Tucks 5 Blank Bar Hang Clean and Jerks 10 Blank Bar Back Rack

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Training for Tuesday, May 29th

Warm Up Group Circle Banded Posterior Chain and Shoulder Activation Clean Drills with Blank Bar Weightlifting Strength+Skill 16:00 to build to a heavy complex of: 1 Clean High Pull +

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Training for Monday, May 28th

Today we are observing Memorial Day with the Hero workout, “Murph”.  Come by the gym for classes at 9am and 10:15am. Workout of the Day “Murph” For Time 1-mile run

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Training for Saturday, May 26th

West Side Comp is on at 7:30 today! Workouts below  Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 12:00 AMRAP Relay 7 1-Arm DB

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Training for Friday, May 25th

Warm Up Group Circle 3:00 Jump Rope Practice 3 Rounds 4 Tempo Air Squats (51X1) 8 Banded Good Mornings :30 Plank Hold Leg Strength (15:00) Tempo Front Squats Sets of

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