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Monday, February 17 2025

Happy President’s Day! 🇺🇸

Gym Update: Schedule Change for Today

Due to school vacation and icy weather conditions, we’re keeping the gym closed for morning classes. Stay safe out there!

We’ll be back for evening classes as scheduled. See you then! 💪

Strength: 4 Sets:

4 Bench Press

- Rest 20 Seconds -

Max strict pull ups

* Build In Weight To Technical Failure

* Aim for ~77-85% of 1RM

* Rest 2-3 Minutes Between Sets

Metcon: “Doorbell"

AMRAP 12

10 Push Ups

30 Double Unders

10 Kettlebell Swings 70/53

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Monday, February 17 2025

Happy President’s Day! 🇺🇸

Gym Update: Schedule Change for Today

Due to school vacation and icy weather conditions, we’re keeping the gym closed for morning classes. Stay safe out there!

We’ll be back for evening classes as scheduled. See you then! 💪

Strength: 4 Sets:

4 Bench Press

- Rest 20 Seconds -

Max strict pull ups

* Build In Weight To Technical Failure

* Aim for ~77-85% of 1RM

* Rest 2-3 Minutes Between Sets

Metcon: “Doorbell"

AMRAP 12

10 Push Ups

30 Double Unders

10 Kettlebell Swings 70/53

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Wednesday, February 12 2025

Strength: Bench Press

4 Sets of:

5 Bench Press

- Rest 20 Seconds -

12-15 Skull Crushers

* Build In Weight To Technical Failure

* Aim for ~75-80% of 1RM

* Rest 2-3 Minutes Between Sets

Metcon: “Magneto"

Every 1:30 x 10 Sets:

60 Double Unders / 30 Sit-ups

Max Hand Release Push-ups

* Alternate Between Rope & Sit-ups

* 5 Sets Each Movement

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Monday, February 10 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

5 Weighted Strict Pull-ups

- Rest 20 Seconds -

3 Med Ball Slams

* Build in weight to technical failure

* Aim for ~75-85% of 1RM

* Rest for 2-3 Minutes between sets

Metcon: “The Admiral" [BENCHMARK]

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats 1555/105

20 Box Jumps 24/20

[Time Cap: 20 Mins]

Age 55+: 115/85

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Monday, February 10 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

5 Weighted Strict Pull-ups

- Rest 20 Seconds -

3 Med Ball Slams

* Build in weight to technical failure

* Aim for ~75-85% of 1RM

* Rest for 2-3 Minutes between sets

Metcon: “The Admiral" [BENCHMARK]

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats 1555/105

20 Box Jumps 24/20

[Time Cap: 20 Mins]

Age 55+: 115/85

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Monday,  February 3 2024

Reminder: Bring Clean Shoes to the Gym

With all the snow and salt outside, we need your help keeping the gym clean and safe. Please bring a pair of clean shoes to change into before working out. This helps protect our equipment and floors while keeping the space comfortable for everyone.

Thanks for your cooperation!

Strength: Power Cleans

3-4 Sets:

3 Power Cleans at 85%

* Rest 2-3 Minutes Between Sets

Metcon: “Salt Water”

AMRAP 3:

15 Power Cleans 115/85

15 Lateral Burpees

Max Calorie Row/Ski/Bike

Rest 3 Minutes

AMRAP 3:

12 Power Cleans 135/95

12 Lateral  Burpees

Max Calorie Row/Ski/Bike

Rest 3 Minutes

AMRAP 3:

9 Power Cleans 155/105

9 Lateral Burpees

Max Calorie Row/Ski/Bike

55+: (95/65), (115/85), (135/95)