Thursday, June 20, 2019

Thursday, June 20, 2019

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB

Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)

” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest

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Wednesday, May 1, 2019

Wednesday, May 1, 2019

A) Deadlift
On The 2;00 x 6
3 - 1 - 3 - 1 - 3 - 1
* Across on the 3s / Ascend on the singles
- THEN -

B) “ Door Knob “

AMRAP 18:
21/15 Cal Assault Bike Cals
15 Strict HSPU
15 Deadlifts (115,85)
15 Front Squats (115,85)
* Row Cals = 1:1 *

“ SWEAT “
AMRAP 18:
20 Cal Bike Or Row
20 Strict HSPU
20 KB Sumo Deadlift High Pull
20 Goblet Squats

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Wednesday, January 2, 2019

Wednesday, January 2, 2019

A) Pausing Overhead Squats
5 x 3 ^ ( 5-Second Pause In Bottom )
- THEN -
B) “ Dead Arm “
AMRAP 12:
5 Strict HSPU
10 Overhead Squats
15 Deadlifts
RX = 95/65

“ SWEAT “
Teams of 2
AMRAP 22:
Athlete 1)
3 Rounds of
5 Burpees
10 KBS
15 ABMSU
Athlete 2)
Max Distance Row
* Athletes switch every 3 rounds *
** Score = Total Distance **

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Saturday, September 1, 2018

Saturday, September 1, 2018

Juliet Valerie Robichaud is Brandon and Kate Cali's 2 year old niece, who's life was drastically changed when she was recently diagnosed with AML Leukemia.  Although we cannot take away the stress and pain that comes with this diagnosis we can help in other ways.  Saturday's 9AM workout will be a fundraiser workout for Juliet and her family.  If you are interested in donating but cannot make it to class you can contact Mike or Paddy OR you can donate via the link below.... Lets have a strong showing for this amazingly strong young girl   #TeamJuliet

https://www.gofundme.com/little-juliet-fund




With A 30:00 Running Clock In Teams of 3...


A) "Juliet "
From 0 - 10:00
800m Run
* Max muscle-ups in remaining time *
 - Directly Into -
B)  " Valerie "
From 10:00 - 20:00
1500m Row
* Max Strict HSPU in remaining time *
   - Directly Into -
C) " Robichaud "
From 20:00 - 30:00
100 Bar Facing Burpees
* Max Clusters (115,85) in remaining time *

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Wednesday, July 25, 2018

Wednesday, July 25, 2018

A) Back Squat
20 Minutes to Establish a Heavy Single
*  75% of this Heavy Single will be our max weight for "Everest" *
 - THEN -
B) " Everest "
For Time:
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
RX = 315/225
Time Cap – 15:00

" SWEAT "
AMRAP 20:
30 Russian KBS (70,53)
30 Abmat Sit-Ups
30 Calorie Row
30 Goblet Squats (70,53)

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Friday, February 16, 2018

Friday, February 16, 2018

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB

Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Wall Balls (:90)

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