A big thank you goes out to everyone who helped us celebrate our 5th birthday this past Saturday. We sweated, ate 120 tacos, killed a keg, and all in all had great time! As a gym owner, these are the best moments to be a part of. Seeing a community 5 years in the making come together is heartwarming to say the least. Thanks for the memories. Here’s to many more!

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Monday 8/29

A) E2MOM x 12 min (6 sets):

– 1 behind the neck split jerk + 1 split jerk

*Building from 65-85+%.

 

B) For time:

– 15 ground to overhead (135/95, 115/75, 95/65)

– 15 pull-ups

– 400m run

– 12 ground to overhead

– 12 pull-ups

– 400m run

– 9 ground to overhead

– 9 pull-ups

– 400m run

 

Tuesday 8/30

A) E3MOM x 12 min (6 sets)

– Back squat x 4-5 @ 80-85%

 

B) EMOM x 15-18 min (5-6 sets)

1: 5 deadlifts @ 65% + 6 over the barbell burpees

2: 12 walking lunges (70/44, 53/35, 44/25 per hand)

3: 12/9 cal row

 

Wednesday 8/31

A) 4 sets:

– 6-8 Good mornings @ 30X1 tempo

– R30S

– 8-10 single arm presses @ 21X1

– R30S

– 5 roll to candlestick OR 10-20 hollow rocks

– R1-2M

 

B) Three sets for times of:

– 500m row

– 25 ring dips

– 20 toes to bar

Rest 4-5 minutes between sets

 

*Sub elevated push-ups if you feel they will work better than banded ring dips.

*Break reps as needed but go as fast as possible.

*Add times together for total time.

 

C) Accumulate 3 min in FLR from rings 2 inches off ground.

 

Thursday 9/1

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 65-75%

Sets 7-10: 1 snatch @ 80-95%

Set 11: 1 snatch @ 101% (optional)

 

B) AMRAP in 12 min:

– 10 alternating DB snatches (45-75/15-40)

– 20 box jumps (24/20)

– 200m run

 

C) 3 sets:

– 10 bent over supinated barbell rows @ 2111

rest as needed

 

Friday 9/2

A) E2MOM x 16 min (8 sets)

– 2 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

 

B) 5 sets, against a 60 second running clock, AMRAP of:

– 10 KB swings (70/53)

– max reps of thrusters (75/55)

Rest 60 seconds between sets.

 

Saturday 9/3

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 9/4

8am Endurance

Our birthday week is here! Make sure you mark your calendars for the 300 Challenge + 5th Birthday Bash going down this Saturday! Heat 1 of the 300 Challenge kicks off at 9:20am! Details and heat sign up for the 300 Challenge can be found >HERE<. Tacos, beer, games, and the waterslide will get rolling at 11ish for our Birthday Bash so stick around and bring a friend.

No, you don’t have to do the 300 to enjoy the festivities but…

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Monday 8/22

A) E2MOM x 10 min (5 sets):

2 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.

 

B) For time:

– 1000/800m row

followed immediately by . . .

Three rounds of:

– 30 double unders

– 20 KB swings (70/53, 53/35)

– 10 strict handstand push-ups

 

*Scale HSPUs with a strict box HSPU or DB L-seated presses.

 

Tuesday 8/23

A) E3MOM x 12 min

– Back squat x 5-6 reps @ 75-80%

 

B) EMOM x 12-16 min (6-8 sets)

E: 5-10 burpees

O: 5 power cleans

 

C) 2 sets:

– 30 banded good mornings

– 20 banded hamstring curls

 

*Burpee rep number should be kept as high as possible.

*Power cleans should be as heavy as possible while maintaining TnG rhythm.

 

Wednesday 8/24

A) E2MOM x 18 min (9 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 60-75%

Sets 7-9: 1 snatch @ 75-90%

*Pause 1-2 seconds in each position before starting movement.

 

B) 10-8-6-4-2 reps of

– power snatches (115/75, 95/65, 75/45)

– overhead squat

– box jump – step down (24/20”)

 

*Sub front squat if mobility is an issue.

 

Thursday 8/25

A) 3 sets:

– 8 Romanian deadlifts @ 30X1 tempo

– R30S

– 8-10 bent over DB rows @ 21X1

– R30S

– 60 sec prone plank hold

– R1-2M

 

B) Every 90 seconds, for 18 minutes (4 sets):

Interval 1 – 200m run w/ sandbag

Interval 2 – (1 muscle-up + 2 ring dips) x 3-6 reps

OR 6-12 strict supinated pull-ups + 6-12 ring dips

Interval 3 – 45 seconds max distance handstand walk in 45 Seconds

OR 20 NTW handstand shoulder touches

OR 45 sec handstand hold (NTW or regular keeping midline tight)

 

Friday 8/26

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang cleans @ 50-65%

Sets 4-6: 2 hang cleans @ 70-80%

Sets 7-10: 1 clean @ 85, 90, 95, & 95+%

*Take only 1 more try if needed to find max.

 

B) 3 sets for efficiency:

– 6-8 strict T2B @ 3210 (absolutely no swing)

– 40ft overhead BB lunges (heavy but UB – build every set)

– 8 tire flips (fast and efficient)

*Rest as much as needed to perform all movements to best of ability.

 

Saturday 8/27 (no regular classes)

300 Challenge + 5th Birthday Bash!

9am – 3pm

 

Sunday 8/28

8am Endurance