Author: Jade

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @85 Warm-up as needed. Rest 90-120 seconds between sets.  2) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets.  3) 9 minute AMRAP: 3 Power Cleans 155/105 9 Toes-to-bar 27 Double-unders Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE. Class: 1) 7 minute Up Ladder: 3 Deadlifts 225/155 3 Box Jumps 24/20 Rest 3 minutes 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 135/95 3 Alternating Pistol Squats Rest 3 minutes 3) 7 minute Up Ladder: 3 Power Snatch 115/75 3 Handstand Push-ups Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 5) Face Pulls: 5 sets of 20 Rest 60-90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A little throwback action!