• WORKOUT OF THE DAY- Wednesday, November 12th
    posted November 11

    Wednesday:

    A. Bench press
    65% 5r, 75% 5r, 85% AMRAP

    B. 5 rounds for time:
    5 RDL 225/155 (bar doesn’t touch the gound, but must go below the knees)
    10 CTB pull ups

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  • WORKOUT OF THE DAY- Tuesday, November 11th
    posted November 10

    Tuesday:

    A. Power clean EMOM 12 min
    3 reps 70% of 1RM

    B. For time:
    500 meter row
    30 burpees
    10 front squats 225/155

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  • WORKOUT OF THE DAY- Saturday, November 8th
    posted November 07

    Saturday:

    3 rounds for time:
    400 meter run
    21 kbs 24/16
    8 muscle ups

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  • WORKOUT OF THE DAY- Friday, November 7th
    posted November 06

    Friday:

    TEAM WOD:

    For time:
    Each team is responsible to complete the following

    21-15-9
    Thrusters 95/65
    pull ups

    then:

    21-15-9
    Power cleans 135/95
    Ring dips

    Then:
    21-15-9
    Deadlift 225
    hspu

    1 bar per team.
    Only 1 person can work at a time.

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  • WORKOUT OF THE DAY- Thursday, November 6th
    posted November 05

    Thursday:

    A. Front Squat
    20 min to establish a 1RM (beginner classes est 5 RM)

    B. 20 min to establish heaviest Bear complex

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  • WORKOUT OF THE DAY- Tuesday, November 4th
    posted November 03

    Tuesday:

    A. Power clean
    20 min to establish a 1RM (beginner classes est a good form 1RM)

    B. For time:
    5 rounds
    5 deadlifts 225/155
    10 jump lunges

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  • WORKOUT OF THE DAY- Saturday, November 1st
    posted October 31

    Saturday:

    For load:

    BS 5-5-5
    FS 3-3-3
    OHS 1-1-1

    You must lift the weight every other min on the minute.
    Do a couple of warm up sets on the BS prior to starting the clock.
    Once everyone is ample warm, start a clock. Every other min they must lift.
    4 min between exercises for warm ups or weight changes.

    score = max load for BS, FS, OHS

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  • WORKOUT OF THE DAY- Friday, October 31st
    posted October 30

    Friday:
    “Trick or Treat”

    You must choose your fate— each class rolls a pair of dice.
    the roll of the dice determines the workout>

    Snake eyes= “Fran”
    3- “Elizabeth”
    4- “Jackie”
    5- “Grace”
    6- “Karen”
    7- “Kelly”
    8- “Diane”
    9- “Isabel”
    10- “JT”
    11- “Nate”
    12- “Badger”

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  • WORKOUT OF THE DAY- Friday, October 25th
    posted October 24

    Saturday:

    Teams of 2-

    Each person does 1 min of work, and then switches. So they get 1 min on, 1 min off.

    3 rounds:

    1 min Deadlift 135/95
    1 min Box jumps 24/20
    1 min burpees

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  • WORKOUT OF THE DAY- Thursday, October 24th
    posted October 23

    Friday:

    10 min row for distance.

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