July 28, 2015 admin


1a. 5×10 Front Squats – 3 second descent, no pause at bottom or top, rest :30
1b. 5×10 Bentover DB Rows /arm – 2 second pause at top, no pause at bottom, rest :30
1c. 5×10 KB Swings – heavy, rest :30
1d. 5×10 Burpees, rest 2:00

Competitor’s Program

1. CGBP: 3-2-1-1, 20X1 – build so last set is maximal

2a. 3×8-10 Back Rack Step Ups, 20/16″ – slow/controlled descent, rest :90
2b. 3×3-6 Strict Ring Dips, 20X2, add weight if needed, rest :90

3. For 15mins:

Min 1: 12 Russian KB Swings, 32/24
Min 2: 12 Box Jump Overs, 24/20″
Min 3: :30 Row – moderate


ANNOUNCEMENT:  We have some schedule changes for this upcoming weekend;

Thursday Open Gym will be from 12:30-1:30 and 5:30-7:30.

Friday we will NOT be having our 5:30 or 6:30pm classes.

Sunday we will be CLOSED.

We apologize for the inconvenience – let us know if you have any questions!

“I don’t need a friend who changes when I change and who nods when I nod; my shadow does that much better.” – Plutarch

You’re Not Elite, So Stop Acting Like It

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