Thursday July 21, 2016

Posted on Jul 20, 2016 | 0 comments


EMOM 12 Min

15/12 Cal Row

2 Min Rest

EMOM 12 Min

15/12 Cal Assault Bike

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Wednesday July 20, 2016

Posted on Jul 19, 2016 | 0 comments


Back Squat


*3 sec. pause on the 1st rep


For Time

100 Toes to Bar

- every break 200 m run


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Tuesday July 19, 2016

Posted on Jul 18, 2016 | 0 comments

Amazing work today on that grinder guys and gals. I think we got our thruster quota in for the month… Instead of giving all of you migraines trying to read the macro breakdown, I have attached a link for a google doc for those interested. It not to long but it definitely will occupy 4-6 minutes of your life. For those interested click below……for those not…I totally get it! ha

Here is the link again if you didn’t get it above…Macro Breakdown

Have fun



6 Rounds

1 Min Deadlift 205/135

1 Min Box Jump Overs 24″/20″

1 Min Ring Dip

1 Min Rest

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Monday July 18, 2016

Posted on Jul 17, 2016 | 0 comments

We hope everyone had a GREAT weekend.

In Gym News: I AM BEASTMODE will be set up tomorrow showing off their new collection. For those interested they will be set up from7:30am-10am and then back again from 4pm-7pm.

I know most of you have been missing the post but I promise they will resume starting this week. For the macro breakdown check back tomorrow and as for today lets just touch on the benefits of working on a strength element (like a 1RM thruster) after a hard metcon. While typically we do the strength building or max work before the “conditioning” part of the programming it is just as beneficial or even more so to do it after. For some people doing the heavy lifting after the body has already been taxed will result in lower than normal numbers. For others they might be able to lift more because their body has had a chance to get loose and those chemical juices are following(natural testosterone, hormones, endorphins) Regardless of which camp you fall into their are big benefits to both.

If you happen to be one of those athletes that feels a power loss from doing your heavy lifting later in a workout, don’t get discouraged. Instead think about relying on proper technique and forum to move your weight. There is also a good chance when you go to do that same lift again fresh those previous “Heavy” weights might not seem so daunting. Being able to lift 80% of your max while being 100% fatigue is a net gain….at least in my opinion that is.

Have fun


EMOM – 20 Min

Min 1: 200m Run

Min 2: 10 Thrusters 95#/65#

Rest 5 Min

Take 12 Min to establish a

1 RM Thruster from the floor

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Friday July 15, 2016

Posted on Jul 14, 2016 | 0 comments


4 Rounds


20 Wall balls 20/14

Max Reps Power Clean

Rest 2 Min

Round 1: 135/95

Round 2: 155/105

Round 3: 175/115

Round 4: 185/125

Post WOD:

Accumulate 2 min in an L-Sit hold

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Thursday July 14, 2016

Posted on Jul 13, 2016 | 0 comments



Power Snatch + Hang Squat Snatch

*Start at 60% and add weight after each successful lift



Handstand Push Ups

Power Snatch 95#/65#

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Wednesday July 13, 2016

Posted on Jul 12, 2016 | 0 comments


5K Row for time

10 MIn Rest

100 Cal Bike for time

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