Month: October 2022

  • Tuesday 11/1/22

    Workout FOR TIME:800m Run100 Double Unders30 DB Farmer Lunges 15 DB Renegade Rows400m Run75 Double Unders20 DB Farmer Lunges10 DB Renegade Rows200m Run50 Double Unders10 DB Farmer Lunges5 DB Renegade Row


    Who doesn’t love a challenge and even better, who doesn’t like black out bingo!!! Pick-up your bingo card at your gym and get to work. The goal is to “black out” your bingo card by completing the Row-vember challenges over the month of November.  Each bingo card will be displayed at the gym so we […]

  • Monday 10/31/22

    Strength Snatch Workout 13 ROUNDS FOR TIME2 Hang Squat Snatch (135/95)|(95/65)4 Burpees Over Bar6 Pull-Ups

  • Sunday 10/30/22

    Workout AMRAP x 20 MINUTES30/25 Cal Bike60 Crossbody Mountain Climbers30 Up-Downs

  • Saturday 10/29/22

    Workout 3 SETS:50/40 Cal Row40 Wall Balls 30 Box Jump Overs 20 Alt. Pistols10 Sumo Deadlifts

  • Friday 10/28/22

    Strength Snatch Workout 6 SETSON A 2:00 RUNNING CLOCK…18 Alt. DB Hang Power Snatch 12 Sit-UpsMax Plank Hold in Time Remaining…-Rest :30 b/t Sets-

  • Thursday 10/27/22

    Strength Front Squat Workout AMRAP x 15 MINUTES10 Pull-Ups5 Front Rack Lunge-Lunge-Squat 10 Chest to Bars5 Burpee Box Crawl Overs

  • Wednesday 10/26/22

    Workout EMOM x 25 MINUTESMIN 1 – :45 Cardio ChoiceMIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)MIN 3 – :45 Alt. KB Heel TapsMIN 4 – :45 Wall WalksMIN 5 – :45 DBL KB Hold

  • Tuesday 10/25/22

    Strength Clean & Jerk Workout 4 ROUNDS FOR TIME7 Unbroken Bear Complex400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press


    Last month we finished up our Oly cycle that culminated in retesting out 1-RM Snatch/ Clean & Jerk, and Front Squat! We also retested our Benchmark workouts Cloudkicker and California Lovin which highlighted the barbell and allowed everyone to put their oly work into practice! We also continued to see two grind workouts per week […]