11/30 Friday

SWOD: Back squat 10x10 @50% 4-0-4-0 with 1 min rest  METCON: 5 rounds, each for time  20 bench press 135/95 120m sled push *Rest 3:00 after each round ...

11/29 Thursday

**No 5am RSVPs, so class is cancelled** METCON: For time  25 box step overs 50/35 25 thrusters  25 burpee box jump overs  25 thrusters  25 box jump overs  25 thrusters  25 box jumps  25 thrusters    Men: 135/115/95/75 Women: 95/75/65/55...

11/23 Friday

SWOD: Back squat 10x10 @50% 4-0-4-0 rest 1 min METCON: For time 100 cal Row  80 pistols  60 pull ups  40 single arm DB OHS 50/35  20 muscle ups...

11/22 Thursday

REST DAY How do you feel about rest days?  Do you see them as an important part of the program or do you see them as a day of weakness/slacking?  Your answer reveals your understanding and buy-in of the strength pyramid.  Many athletes don't realize how important rest...

11/21 Wednesday

No 5am class today! SWOD: GVT: Bent over row 10x10@ 50% 4-0-4-0 with 1 min rest  METCON: OTM x10 30 dubs  10 DB push press 35/25 Then... max push ups in :60 max air squats in :60 max burpees in 2:00  ...

11/19 Monday

German Volume Training (GVT): We are changing up our strength focus starting this week.  We are beginning a 12 week strength cycle commonly called German Volume Training.  It has its roots in german weightlifting and it is intended to help athletes break through...