Thursday with Walker

3/21/2019 Strength: 5×2 squat clean WOD: AMRAP 12 12 pull ups 12 goblet squats 53/35 Happy spring, I hope everyone is happy that winter is behind us. I also hope that everyone will be joining us for the March Maxes event this Sunday. It’s a potluck, so bring some snacks and get a good lifting…

Wednesday with Holly

03.20.2019 Ask and you shall receive… our next Wednesday cycle will be on building pull-up strength, as many of you have been asking about muscle ups, chest to bar, and pull-ups. Warm Up: 400m run **Possibly a game– depends on turnout! Shoulder mobility/ warmup Strength: 4 Sets 8 Elevated RR 8 Shoulder Presses @ 75%…

Monday with Bree


Group ROM

Roxanne Burpees

6 sets x 2 reps
Note: build over the first 5 sets. The 5th set should be RPE 9 (90% 1RM)

Cindy, AMRAP20:
5 pull-ups
10 push-ups
15 squats

This is a benchmark, be sure to compare previous scores to set goals and track progress.