Year: 2017

Mon Oct 9 – Sun Oct 15

Make sure you  show up prepared to squat as we enter the 4th week of our squat program. If you miss it, make it up at some point during the week as we will build we over week as we get better at utilizing the RPE scale.

Monday 9/18/17 – Sunday 9/24/17

We’re starting a 12 week squat program this week! Working sets will be based on your RPE (rate of perceived exertion) for that day. We are striving to help you understand how to maximize your lifts by using this method. You can find more info here.  Mondays and Fridays will be squat training days. Remember, […]

Monday 9/11/17 – Sunday 9/17/17

This week we honor the fallen on 9/11 with our “343” WOD on Monday. Monday, 9/11/17 “343” honoring the 343 firefighters who died on 9/11 For honor and respect of the fallen: 100 Deadlifts (145#/105#) 100 Power Cleans (95#/65#) 100 Ground to Overhead (65#/35#) 43 Burpees Men use a 45lb bar, Women use a 15lb […]

Monday 9/4/17 – Sunday 9/9/17

Monday 9/4/17 Battle of the Sexes: Revenge of the Mens 0:00 – 15:00 Calorie Row Men: 1000 Women: 750 *Each team with get 5 Rowers. Men will stand the rower up when it reaches 200 calories, and women will stand the rower up when it reaches 160 calories. 18:00 – 23:00 5min AMRAP Burpee Box […]