120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Today we welcome Natasha to the crew!
Tomorrow is Friday mashup and it's spicy, but you got it!!!
4 RFT12 SHSPU3 legless rope climbs or 21 strict pullups
3 RFT12 calorie row15 TTB9 burpees over the rower
For Time300 dubs or singles200 air squats100 hand release pushups
5 minute rest between workouts
Swinging through Wednesday in style!!
Skill/StrengthFront Squat3x2 90%* 10 Strict HDPU after each set
Work Capacity10 min Alt EMOM-6 Bar MU or 15 Ring Dips-10 STO 155/105
Negativity can destroy any goals you want to achieve. This week we will work on positive thoughts, words and actions!!
Back Squat3x2 90%*15 TTB after each set*
Every 3 min for 9 minutes:15 Cal Row or 200m sprint15 Thrusters 115/75Max rep dubs/singles with remaining time
Way to go today crew!
Was that workout easy? Nope! Was it worth it? Absolutely!!!!
Skill/StrengthFront Squat3x 3 85%*After each set complete 15 Ring Dips
Work Capacity4 Rounds For Time7 Squat Cleans 135/957 Bar Facing Burpess
Today we surely tested the quote, "Be mentally stronger than you physically feel."
You guys really stepped up to the challenge and gave it all you had. Great job!
Skill/StrengthStrict Press3 x 3 85%*After each set 1:00 Hollow Hold
Work Capacity10 Min Amrap9 Power Snatches 95/6530 ft OH LUnges30 Pullups
It's never too late to set goals and become a better you!!
Skill/StrengthBack Squat3 x 3 85%*After each set complete 10 unbroken TTB
Work Capacity9 Min Amrap7 OHS 135/952..4..6..8..etcBar MU or Ring Dips
I don't think anything is more rewarding than to see Mothers and Fathers lead by example and build strong families!
Great job today, be very proud of the work you have done!!!
Mash Up15 Min Amrap150m row or 200m run15 Wallball Shots
15-30min150m row or 200m run15 KBS 55/35
30-45 min150m row or 200m run35 Double Unders or 105 Singles
Please join us in welcoming Neyda to the crew! She is ready to start her fitness journey and we are so happy to have her.
Skill/StrengthPush Press10 x 60%5 x 65%5 x 75Max Reps at 90%
Work Capacity10 sets Run 400mRest 30 sec
This week, lets go to war!! We will fight the old us that says stay home your tired. We will fight the old us that says eating fast food is easier than preparing a healthy meal. We will fight the old us that says I can't, and remember how far we have come!
This week, fight your battles and achieve victory!!
Skill/StrengthFront Squat10 x 60%5 x 65%5 x 75%Max Reps at 90%
Work CapacityAmrap 13 min25 TTB50 Double Unders or 150 Singles5 Bar MU or 15 Ring Dips50 Double Unders or 150 Singles
At 13 min until 20 minFind 1 RM Clean and Jerk
Wow! What a fired up exciting day at the gym!! I witnessed people that thought that chipper would do them in, but guess what, you did it!!!
I was so excited to witness everyone killing the wallballs, getting focused on the cleans and then finishing strong with ring dips. Today you guys amazed me!!!
Skill/StrengthBack Squat10 x 55%5 x 60%5 X 65%Max Reps at 78%Then back up ladder
Work Capacity50-40-30-20-10PushupsAir Squats
It's not about perfect. It's about effort. And when you bring that effort every single day, that's where transformation happens. Thats how change occurs.
Skill/Strength7 SetsMuscle Snatch + Power Snatch + SnatchBuild to Heavy or work Technique
Work CapacityFor Time:75 Wallballs50 Power Cleans 135/9525 Bar MU or 40 Ring Dips
Everyone's technique is looking better and better with cleans. Lifting heavy is always fun, but sometimes you must step back and perfect your movement.
Skill/StrengthFront Squats10 x 55%5 x 60%5 X 65%Max Reps at 77%Then back up ladder
Work Capacity7 Min Amrap7 OHS 95/657 Bar Facing Burpees