Daily Workout

  • Hump Day

    Our 5am/830am will be ran open gym style but we are back to normal for the Evening Classes Today! We hope you enjoy this hump day and come ready to work!!!
    20 June 

    Warm UpTall

    Snatch 3x3
    Skill/Strength

    EMOM alt for 10 Min

    --Snatch 2 in below the knee x 2

    --15 Abmat Situps


    Work Capacity

    For Time:

    21-15-9

    Burpee Box Jump 

    OversPullups

  • Better With A Partner

    Gym partners just make life better!

    Tomorrow is our partner workout, tag your partner and come join us.

    16 June

    Teams of 2

    For Time

    Row 150 cals (switch every 10 cals)
    100 WBS 20/14
    50 Power Snatches 75/55
    25 Box Jump Overs 24/20

  • Swinging To the Weekend

    Swinging our way to the weekend like a boss!!

    14 June

    Skill/Strength
    EMOM alt for 10 min
    --5 Deadlift at 75%
    --6 Strict Handstand Pushups

    Work Capacity
    Every 4 min for 16 min
    100 feet Lunges
    15 Deadlift 185/135
    15/10 Cal Row

  • I See Burpees

    We had an amazing start to our week! Let's hit it hard tomorrow!

    12 June

    Warm up
    Tall Cean 3x3

    EMOM for 10 min alt
    -Mid Thigh Hang Clean x 3
    -15 V-Ups

    Work Capacity
    For Time:
    21 Lateral Barbell Burpees
    21 Power Cleans (135/95)
    15 Lateral Barbell Burpees
    15 Hang Squat Cleans (135/95)
    9 Lateral Barbell Burpees
    9 Thrusters (135/95)

  • Thursday Partner Throwdown

    Throwdown Thursday going down at AON!

    Remember tomorrow evening there is only the 5:30pm class.

    8 June

    Aerobic Capacity
    Run 1 mile for Time
    **Try to set a new PR **

    Skill/Strength
    Take 15 min to build to Heavy Back Squat

  • The Small Things

    It's the small things that can make the biggest difference!

    Don't skip the small stuff!

    6 June

    Warm Up

    3 Sets of 3 Tall Snatch

    Skill/Strength
    EMOM alt 10 min
    --High Hang Snatch x 2
    --10 KB Russian twist 35/25

    Work Capacity
    3 Rounds, For Time:
    Run 400m
    25 Wallballs (20/14)
    20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

  • Commitment

    We don't ask a lot...just your commitment and for you to trust the process.

    5 June

    Warm Up
    3 Sets of 3 Tall Clean

    Skill/Strength
    EMOM alt 10 min

    -High Hang Clean x 2
    -25 Sec Hollow Hold

    Work Capacity
    For Time:
    50-40-30-20-10: AbMat Sit-Ups
    25-20-15-10-5: Calorie Row
    10-8-6-4-2: Deadlifts (275/185)

  • Teamwork

    Whew, what a workout today!!! The weather was hot, the workout was long, but we killed it!!

    Tomorrow is our partner workout, so come have fun!

    2 June

    Team of 2

    25 min Amrap
    12/9 cal row
    10 Burpee over the rower
    100m Med ball run 20/14

    *each person does a round*

  • Greatness Inspires Greatness

    Greatness inspires greatness.

    You guys show up every day ready to tackle anything. Believe it or not it inspires us to give it all we have everyday!

    Keep it up!

    Tomorrow is a fun one!!

    1 June

    Full Class Mashup

    15 Min Amrap
    15 Power Snatches 75/55
    30 Double Unders/90 Singles
    15 WBS
    30 Double Unders/90 Singles

    Rest 2 min

    125 ABmat Situps for Time

    Rest 2 min

    Every 3 min for 15 min
    Run 300m
    7 Pullups
    10 Air Squats

  • Hat's Off to Hard Work

    Hats off to our newbies, Katie, Blake and Lauren for working hard through today's partner workout!!!

    Keep it up crew, you're doing great!!

    31 May

    Skill/Strength
    8 Sets 4 Back Squats
    Build to Heavy

    Work Capacity
    21-15-9
    Deadlifts 225/135
    Run 400m

  • You've Got To Want It

    You've got to want it! Excuses are easily found, success requires work!

    30 May

    Take 10 min to Build to Heavy Jerk

    Work Capacity
    In teams of two Complete 2 Rounds of
    Row 1500 (250m Intervals)
    45 DB/KB Snatch 55/35
    Row 1500m
    45 STO 135/95

  • Open Gym

    We had an amazing Memorial Day morning with our gym family!

    Tomorrow we will run regular operating hours but it will be open gym.

    See ya tomorrow!!

RSS Feed