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Warm UpGym access is still blocked by downed power lines, so we’ve got more at-home programming for you. Warm up: Part one:AMRAP in 5 minutes:10 lunges5 inchworms3 burpees Part two:3 rounds:9 push ups45 second down dog45 second puppy dog Part three:AMRAP in 5 minutes:20 lateral hops (hopping left and right over a line)10 air squats […]

Warm Up2nd street is still inaccessible, so we won’t be able to open for classes today (Monday, 1/9). Here’s some homework! Warm up: Part one:4 rounds:30 second plank20 mountain climbers10 lunges Part two:3 rounds:15 sit ups10 push ups5 burpees Part three:2 rounds:1 minute supine plank30 air squats Workout of the DayAMRAP in 20 minutes:30 Russian […]

Workout of the DayAMRAP in 18 minutes:100 drag rope single unders30 med ball sit ups30 kettlebell swings Make sure that your kettlebell swing weight is light enough that the high volume you’ll likely be hitting won’t be an overload. Scale to a weight that never takes you more than three sets. standard: 12/8 kg, 12/8 […]

Workout of the DayAMRAP in 8 minutes8 pull ups (kipping)16 air squats 2 minute rest AMRAP in 8 minutes:8 push presses16 deadlifts We’ve got a pair of 8 minute AMRAPs separated by a 2 minute rest today, the first one bodyweight and the second one all barbell. Your pull ups should be done in about […]

SkillSprint Work:8 rounds:20 seconds of calories (row, bike, or ski)1:00 rest This is a chance to see what the upper limits of your power output are on one of the machines. If you don’t want to push too hard on the machine, then fill in the majority of the rest interval with a plank hold, […]

SkillEMOM for 10 minutes:Power cleanFront SquatSquat clean Nice and simple strength/power work in this EMOM. Focus on your footwork and the path of your hips on the power clean; it should be fundamentally the same positioning as the front squat and squat clean, just not passing as low. Feel free to go heavy, as long […]

SkillAMRAP in 7 minutes:4 strict pull ups4 strict toes to bar30 second supine plank Today we’re taking a break to focus on bodyweight movements in the middle of an otherwise barbell-heavy week. If you find the supine plank a bit too easy for just 30 seconds each round, consider loading a 15-35 pound plate onto […]

SkillEvery 45 second for 12 rounds:Snatch deadliftSnatch high pullPower snatch Use the snatch deadlift and snatch high pull to practice your transition past the knees and into a big drive with the hips, then follow through overhead on the third rep for a power snatch. Keep it light and faster today with the shorter interval. […]

SkillDeadlift 5 sets of 5 reps Shoot for about 75-80% of your one rep max across all 5 sets after warming up to your working weight. Workout of the Day3 rounds, each for time, starting every 6 minutes:20/15 calories (row, bike, or ski)15 clean and jerks Today’s workout has you doing three fast efforts. Each […]

Holiday HoursHappy New Year! The gym is closed today (Sunday) and will be back to regular hours tomorrow (Monday).