November 21, 2019 Josh Rogers

Bear down

Air bikes?



Stuff you’ll prob want to know…

  • Thanksgiving Schedule: 
    • Wed: reg schedule
    • Thanksgiving: closed
    • Friday: Open gym 8am to noon
    • Saturday: reg schedule
  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup




S&P Cycle: squat – press – acs – PULL – off

A. deadlift: 5-5-5+ (65-75-85%)

B. 5 rounds for time:

10 KBS (70/53)
10 box jumps (24/20)
40yds bear crawl

C. hollow rock: 10s on / 20s off x 8 sets




A. 21-15-9
bench press
lunges per leg

400m run

B. 21-15-9
Push ups

400m run

C. 21-15-9
box jumps

400m run

D. 21-15-9
GHD situps
cal row

400m run