Author: Jade

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) Every 7:00 x 5 sets – 1 minute Rest After Each Set: Set 1  – 800m + Max Push-ups Set 2  – 800m + Max D-Ball Over the Shoulder 100/70 Set 3  – 800m + Max Calories Machine Set 4 – 800m + Max D-Ball Bear Squats 100/70 Set 5  – 800m + Max Burpees Scale as needed. Have fun with the conditioning fest! Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep. 2) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Power Clean + Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep. 3) 10 minute Up Ladder: 4 Alternating Dumbbell Snatch 70/50 4 Toes-to-bar 30 Double-unders Jump Rope Reps stay fixed. Ladder is 4+4+30, 8+8+30, 12+12+30 and so on until 10 minutes is up. Extra Work: 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Cable EZ Bar…