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Skill6 rounds:20 second ring support hold10 second rest20 second arch hold10 second rest20 second hollow hold10 second rest Scale the ring support hold by keeping one or both feet on the ground, so that you don’t have to hold your whole bodyweight on the rings. Workout of the Day5 rounds:1 minute of pull ups (strict […]

SkillDeadlift5 reps at 35%5 reps at 45%5 reps at 55% We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a […]

SkillAMRAP in 8 minutes:4 strict pull ups or 1-2 rope climbs30 second plank Take this chance to either review and practice the rope climb, or stick with strict pull ups to build your strength. Workout of the DayAMRAP in 12 minutes:40 double unders12 lateral burpees12 push presses Your push presses shouldn’t take more than two […]

SkillFront Squat5 reps at 35%5 reps at 45%5 reps at 55% We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get […]

Workout of the DayAMRAP in 20 minutes:5 pull ups (strict or kipping)10 push ups15 air squats Most people find the push ups to be the hardest part of this workout by a significant margin. With that in mind, be sure to pick a difficulty that lets you keep moving throughout the 20 minutes and get […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:30 drag rope single unders20 alternating dumbbell power snatches10 single arm overhead lunges w/dumbbell You should be moving smoothly and quickly through each round; scale your dumbbell weight so that you can always finish your snatches in two sets and your lunges in one. Be […]

Workout of the DayGym ClosedHappy Digesting!Back to our normal hours tomorrow (Saturday).

Workout of the DayHappy Thanksgiving!Only one class today at 9 am!Open gym afterwards from 10-11Closed tomorrow (Friday) and then back to our normal schedule Saturday. Workout:AMRAP in 25 minutes with a partner:500 m run together25 synchro air squats50 burpee box jumps total, one partner working at a time, switching whenever. Stay together on the run […]

Skill15 minutes to work up to a heavy squat snatch. Just like yesterday, we’re working up to a heavy single to test our strength gains after the last month of progressions. If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the […]

Skill15 minutes to work up to a heavy squat clean and split jerk. Use this as a chance to see how your strength gains from the last month of our lifting progression have translated to the Olympic lifts. We’ll be doing the same thing for snatch tomorrow. If you’re newer to the lift and don’t […]