Training for Monday, November 16th


Happy Monday!! The gym is back in full swing! Thank you so much for everyone’s patience during the closure. And a huge thank you to all the folks that volunteered their time to help out! Your time helped more than you know!! Come on in today and let’s break this gym in!! Gym remodel 2 Gym remodel 3


Group Circle


Warm Up

3 Rounds:

15 Russian KB Swings – LIGHT

10 Box Step Ups with KB



15 minutes to complete the following:

A) Front Squats 6s x 3r @ 80% of 1RM

B) Banded TricepĀ  Pull Downs 6s x 5-8r


Workout of the Day

7 min AMRAP

7 Power Cleans (155/105)

14 Bar Facing Burpees

Rest 3 minutes

7 min AMRAP

14 Deadlifts (155/105)

7 Bar Facing Burpees

**use the same weight for the Power Cleans and Deadlifts. Do not change weight!

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