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2025 Hometown Hoedown Events will be posted below on Friday afternoon! If you’re signed up to compete, please arrive no later than 8:30 am. Check your heat assignments and track the leaderboard at https://docs.google.com/spreadsheets/d/e/2PACX-1vRA2vuxuf6nRjJUQAocZSzZcOJSCmFtNCpvRgg8NdI7CW0eXq6a0_jrPYFvKMr8lm2UaGr9n8a79533/pubhtml If you have any questions, talk to Alex! We will have no classes or open gym today. Hometown Hoedown Events Event […]

Workout of the Day No 4:30 pm or 5:30 pm classes today; we’ll be closed for Hoedown setup. If you’re signed up for the Hoedown, plan to be at the gym at 8:30 am tomorrow morning for event briefing, and don’t work out today! Rest! AMRAP in 15 minutes:200 meter run16 alternating dumbbell power snatches12 […]

Skill 5 rounds:1 minute of supine box planks, weighted1 minute of regular planks on the floor, unweighted Rest about 90 seconds Move immediately from the supine planks to the regular planks each round. Use 15-35 pounds on the supine weighted planks. Workout of the Day 4 rounds:1:30 of medicine ball step ups0:30 rest1:30 of calories0:30 […]

Skill 5 sets of 5 strict press Target about 65% Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of strict presses in this progression. Workout of the Day 3 rounds for time:400 meter run21 […]

Skill 10 sets of 3 strict pull up Banded, unassisted, or weighted Rest about 60-90 seconds between sets Pick a difficulty that makes the 3 pull ups tough by the later rounds, and bump the difficulty up just a bit from two weeks ago if you did it then. Workout of the Day AMRAP in […]

Skill EMOM for 5 minutes:Squat cleanthen8 minute to work up to a heavy squat clean Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. If a power clean is a stronger movement for you […]

Workout of the Day AMRAP in 20 minutes:500 meter run40 sit ups30 dumbbell push jerks Use a dumbbell that you’re comfortable getting overhead for moderately high volume; plan on doing somehwere around 100 total reps of the push jerk. Do your best to keep a solid tempo on the sit ups in the later parts […]

Skill 7 rounds, 30 seconds on, 1 minute off:5 touch and go power cleans, then max lateral burpees in remaining time Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until […]

Skill 7 rounds, 30 seconds on, 1 minute off:5 touch and go power cleans, then max lateral burpees in remaining time Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until […]

Workout of the Day AMRAP in 20 minutes:400 meter run20 box jumps20 kettlebell swings Try to spread your effort evenly across all 3 movements and all 20 minutes today. Modify the box jump to step ups if you have issues with that movement, and scale the kettlebell weight to one that lets you maintain sets […]