Category: Move

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Push Press: X reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Your reps should go, 5,5,5,5,5,3,3,3,2,2. 2) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 35/26 20 Burpees Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on steady movement and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Weighted Box Jumps: 5 reps Every 2 minutes for 7 sets For this Box Height doesn’t need to be high, the emphasis is more on jumping high, not picking your feet up out of the way. Use Dumbbells in each hand for weighting the movement and use a 12″ Box. 2) Power Clean and Push Jerk: 3 reps Every 2 minutes for 7 sets Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork. 3) 3 rounds AQAP: 21 Wall Balls 14/8 15 Ring Rows 9 Deadlifts 95/65 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Look to build heavier than last week. 3) 9 minute AMRAP: 3 Power Cleans 95/65 9 V-Ups 27 Double-unders Extra Work: 4) Hip Extension: 3 sets of 20 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 135/95 3 Box Jumps 24/20 Rest 3 minutes 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 75/53 3 Jumping Air Squats Rest 3 minutes 3) 7 minute Up Ladder: 3 Power Cleans 75/53 3 Push-ups   Extra Work: 4) Hip Thrusts: 4 sets of 8 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 A little throwback action!

* 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. The goal should be to build heavier than last week. 2) Dumbbell Reverse Lunges: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. This is a reverse step instead of your traditional forward lunge. 3) 3 rounds AQAP: 10 Front Squats 95/65 20 Ring Rows 75 Single-unders Extra Work: 4) Good Morning: 4 sets of 10 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