120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
We cannot wait to see the gains from this cycle! You guys are doing amazing.
Schedule for Thanksgiving
Tomorrow all classes as normalThursday 9am open gymFriday 8:30am and 5:30pm classes only
Push Press5x5x5 +25lbs
9-7-5Clean and Jerk for LoadMust be unbroken
It was a great end to the week!! You guys are doing fantastic so far in this cycle, keep it up!!
Teams of 2
1 mile run2000 meter row50 pullups50 front squats 135/9550 hr pushups50 wbs 20/142000 meter row1 mile run
Nothing gets those legs and booties burning quite like front squats and lunges...whew!!!
Great job crew
Skill/Strength5-5-5 Deadlift +15lbs
Work CapacityEvery 3 min for 15 min Complete7 Clean and Jerks (attempt Touch and go)21 TTB**add 5/10 lbs each 3 min segment**
Today was such a fun workout to coach and watch...you guys did awesome!!
Everyone welcome Cecil to the crew, he showed up ready and killed it!
Skill/Strength5-5-5 Front Squats +15lbs
Work Capacity10 reps to 1Back Rack Lunges 135/95KBS 70/55
The greatest thing about our gym is our people!
I love that we are not only building strong individuals but strong families.
Keep setting the example guys, they are watching!!
Skill/Strength5-5-5 Push Press + 15lbs
Work Capacity8 min Amrap60 Double unders50 Pistols40 Deadlifts 155/10530 Pullups20 Box Jump Overs 24/2010 Power Snatches 155/105
The first week of our Work Capacity cycle has come to an end and you guys and gals did AWESOME!
This week you really pushed yourself outside your comfort zone and that what we want to continue to see happen.
Tomorrow is our partner community workout, so grab your buddy or come solo and we will find you a partner.
20 Min AMRAP: (with a partner)
20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees30 Thrusters (95/65) 30 Box Jumps 30 Burpees40 Thrusters (75/45) 40 Box Jumps 40 Burpees50 Thrusters (45/35)
Max Calorie Row in Remaining Time
Today we pushed you to step out of your comfort zone to get a little closer to greatness!!
Never end a workout thinking you could have done more, give it all you have in that moment and I bet you surprise yourself!!
Deadlift5 Rounds5 x 50%5 x 75%5 x 100%
Work Capacity:10 x 200m RunRest 20 secs between efforts
Within us, there is always a fighter! Keep working to be the best version of you!!
5 Rounds5 x 50%5 x 75%5 x 100%
For Time:7 Clean & Jerks 205/15528 C2B Pullups7 Front Squat + Jerk
*Pick a weight that is heavy but you can go unbroken on the seconds half*
Everyone please welcome Penny to the crew!!
Today was the first day of our Work Capacity cycle and we hope you enjoyed it!!
Push Press5 Rounds5 x 50%5 x 75%5 x 100%
**Same calculation as yesterday**
Every 3 min for 12 min:
Run 400 or Row 500m15 Pushups
We are beginning a Work Capacity cycle and you can bet those GAINZ are coming!
Keep track of your weight numbers.
Work Capacity12-9-6Power Snatch 155/105C2B Pullups/Bar MU
Rest 2 min
12-9-6Deadlift 155/105Burpee over Bar
*15 min cap for Both
What a great end to our GPP2 cycle. This week really challenged you and you did great!!
Tomorrow is our partner community workout so come join us!
Team of 2
30 minute AMRAP
10 KBS 70/5530 WBS 20/1430 Box Jumps 24/204 Bear Complex 155/105
Today the crew took on either Cindy or Mary and the girls did not disappoint!
Tomorrow we finish out our GPP2 cycle and it's the best yet.
Skill/StrengthEMOm for 3 minutes:Power Clean1x60%1x70%1x80%
Every 2 minutes, for 14 minutes (7 sets):Power Clean1x85%1x90%1x95%1x100%1x105%*1x110%*1x115%*
*Only perform if the previous set was successful.
GPP2"Elizabeth"21-15-9 reps for time of:Clean 135/95Ring Dips