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12.16.2017

50 KBS 53/35
50 Sit ups
40 Alternating DB Snatch
40 Sit ups
30 Goblet Squats 53/35
30 Sit ups
20 Ring dips
20 Sit ups
10 Hang Power snatches 115/75
10 Sit ups

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5.20.2017

WOD
30-25-20-15-10
Goblet squats 53/35
1-2-3-4-5
Rope climbs

*Run 400m Before each round. Workout starts with 400m
**22 min time cap

STRENGTH
3 sets:
15 DB Curl and press
30 sec hollow hold

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5.19.2017 EVENTS NEXT WEEK: ASCENT, MURPH, ECT.

Ascent Team Promo

Our people, come in Monday and meet the Ascent Team. They'll be giving out samples and free things, and trying to sell you a product that we really value and deem worthy of your wallet. Get your protein here!

Murph is upon us!

Saturday, May 27th, is our Memorial Day celebration with the hero WOD, "Murph." Read more about the soldier we honor here

Heats will be conducted at 9 a.m., 10 a.m., and 11 a.m.

After party will be held at Kristine's house, who lives approximately 8 minutes from the gym. She has a grill and a patio and an enormous, yet friendly, pit bull. Ask your coach for details. 


 

Strength
Part I: 4 x 5 bench press @ 75-80% of 1 RM
-rest 30 secs-
Part II: 4 x 15 dumbbell/kettlebell bent over rows
-rest 30 secs-

WOD
50 DU
20 Push ups
15 Power snatches 95/65
100 DU
15 Power snatches
20 Push ups
50 DU

RX+= 10 HSPU instead of Push ups
*12 mins time cap

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5.18.2017

Strength
Part I: 4x12 kettlebell front rack Bulgarian split squats
-rest 1 min-
Part II: 4x1 min seated overhead hold with dumbbells
-rest 30secs-

WOD
Row 500m
10 Front squats 185/125
20 Pull ups
30 Deadlifts 185/125
20 Pull ups
10 Front squats
Row 500m

RX+= C2B for pull ups

*15min time cap

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