November 26, 2019 Josh Rogers

jump to conclusions

Big lift by Eryka!



Announcements, etc… 

  • BLACK FRIDAY MEMBER DEALS:  Did you know you can order gear from our site and select in-store pickup and we will bring it to the gym for you… This is the perfect week to take advantage of it too, because our entire site is 20% off, and we’re giving our members an additional 5% off with code VIP2019.  Just enter the code at checkout!  And please give us a few days to get the order to the gym as we will be slammed trying to fill orders with the holiday rush.  Happy Thanksgiving!


  • Thanksgiving Schedule: 
    • Wed: reg schedule
    • Thanksgiving: closed
    • Friday: Open gym 8am to noon
    • Saturday: reg schedule




S&P Cycle: squat – press – ACS – pull – off

A. 2 sets, not for time
20 SL DB hammer curls @ 4021
15 prone YTA
10 ring pushups @ 32×2

B. 3 rounds for time:

30 GHD situps
30 box jumps
30 cal row




A. 1 min @ each x 4 rounds
Sit ups
Goblet squats

B. AMRAP in 20 min
10 bench press
15 wall balls
400m run