November 22, 2019 Josh Rogers


10 | 10 | 10 | 8



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

4 rounds for time:

35-25-15-5 hang squat cleans (95/65)
35-25-15-5 pullups
35-25-15-5 burpees




A. 100 hang squat clean thrusters for time
*at the start and every min, complete 3 burpees
*10 min cap

B. 4 rounds:
21 curl series (7s)
:30 “gun hold”
:60 plank

C. 4 rounds:
200m run
15 KBS
200m row
25 sit ups