120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
We are so proud of ya'll! We challenged you to do something out of the ordinary by jumping 24" and 30" boxes and you might have had fear, but you did not let it control you!
And some finally achieved the 20" box jump!!
Way to go family!!!!
Skill20 min Alt EMOM15/11 Cal Row12 KBS/12 HDPU**Row, KBS,Row, HDPU,Row, KBS etc
StrengthTake 12 min to Build to Heavy Double Front Squat
How much effort are you willing to put forth to reach your goal?
75% of First week Heavy Back Squats
**Rest as needed between sets and immediately do 15 Box Jumps (30/24in) after your 21/15/9
Hand Release Pushups
Workout buds always make a workout more fun!!
Tomorrow is our community partner workout, dont miss it!!
25 min cap to complete (teams of 2)
2 rounds Run 800m60 cal row40 KBs 70/55
With remaining time do Amrap of
12 Power cleans 185/11560 air squats 80 double unders
The pain you feel today is the strength you'll feel tomorrow.
Every 2 min for 10 min3 x Tempo Front Squats 155/1054 sec down/3 sec pause/1 sec up
Work CapacityIn teams of 2Run 400m together100 Wallball Shots75 Wt'd Situps 45/3550 KB Snatches 55/35Run 400m Together**30 min cap**
Dont forget to be good to your body. Mobility is a MUST, make sure your getting it done.
Street Fitness tomorrow!!!
Street FitnessRun 1 mile150 PushupsRun 1 mile
Failure will never overtake you if your determination to succeed is strong enough.
EMOM alt for 10 min--3 Push Jerks 155/105--Run 100m
Work CapacityFor Time:20 Ring Dips20 Hand Stand Pushups20 OHS 115/9520 Pullups20 Burpees
It only comes through work! There is no magic formula and no short cut.
So make a decision and take the action!
Skill/StrengthBack SquatEMOM for 10 min3 x Back Squats 70% from Last week Heavy
Work Capacity7 Rounds For time5 Push press 95/657 TTB9 KBS 70/55
Great end to an awesome week!
Tomorrow is our community partner workout so come join the fun!! It's open to anyone gym member or not.
Teams of two
30 Dubs/90 singles12 Ring dips12 Box jump 1 Power Clean 225/135
Building strong families one person at a time!!!
EMOM alt for 10 min6 Front Squat 155/10512 Deadlift
Work Capacity In Teams if two complete4000m row **Every 1000m complete 20 TTB
There is something amazing about watching a strong group of ladies working it out together!!
Girl Power was strong tonight!!!
4 Rounds Run 800mRow 750m10 Strict pull-ups
It's important that you surround yourself with people who get you and push you to work harder than yesterday!
Skill/Strength EMOM alt for 12 Min5 Strict Press - Build to Heavy 5 10 KBS 70/55
Work Capacity 4 Rounds for time50 Dubs or 150 singles12 HDPU Immediately upon finishing complete 45 unbroken Russian KBS 55/35
Great week of hard work crew!!
Remember there will be NO class tomorrow, enjoy your weekend and we will see you Monday.