Upcoming Events

Bullet Proof Shoulders Seminar  Sat May 18, 10:00 am
Strong (wo)man Competition  Sun May 19, 10:00 am
Jump-N-Rope Jump Rope Seminar  Sat May 25, 9:00 am
Summer Sizzler Throwdown  Sat Jun 1, 9:00 am
Jump N Rope Jump N Rope Seminar is this Saturday from 9am-11am, think about how great it will be to not have to do 2X’s or 3X’s as many singles. How much your times will improve if you can link together those double unders or wonderful it will feel not to have to do ball slams, bear crawls, tuck jumps, or whatever other substitution we come up with.   If you want to improve your jump rope skills, conquer those double unders and start going for those triple unders sign up today.   850 Challenge Athletes Your prize baskets must be at the gym no later than Saturday May 25th (This Saturday). If your baskets are not here additional time will be added to your teams final score (30 seconds for every day past May 25th). Make sure to talk with your team and get your baskets in on time. Also, if you will not be able to do the retest on June 8th you will need to complete it before that date.   Memorial Day There... Read More
WARM UP:

5 minutes of running, goblet wall squats, trap 3 raise
10 minutes of hips, low back and shoulder mobility

WORKOUT OF THE DAY:

Function, Being & Competitor
A. 7 minute overhead squat ladder (taken from floor), pick one of the following starting weights:
185/125
135/85
95/55
65/35
Complete 3 unbroken OHS at your starting weight then add 10# and attempt another 3 OHS.  CLimb the ladder (10# increases at a time) until you cannot complete 3 OHS.  Your score is your max 3 rep squat + 1 or 2 if you got any partial reps.

Rest exactly 2 minutes

At minute 9 begin B

B. For time:
30 Burpee Muscle ups
-or-
30 burpee chest to bar pull ups + 1 ring dip

*Competitors A & B are tryout workouts #1 and #2 for the beast of the east team.*

AMRAP