Sunday, July 23, 2017

Monday 24 July 2017

Nancy

5 rounds for time

Run 400m
15 Overhead Squat 95/65 lbs

Today is the day that the gym is supposed to close. However, this is not guaranteed. Hopefully we will be working out indoors, but be prepared to workout outside. Hydrate and bring a good water source. It's supposed to be hot all week.

Friday, July 21, 2017

Saturday 22 July 2017

Because the gym will be closed tomorrow we will do the class outside.  Class will be 0900 tomorrow to beat the heat.

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Thursday, July 20, 2017

Friday 21 July 2017

"Cindy"

AMRAP 20

5 Pull ups
10 Push ups
15 Air Squats

Wednesday, July 19, 2017

Thursday 20 July 2017

Strength- 3x5 Squat Clean at 70% 1RM


Metcon- "Annie"


50-40-30-20-10
double unders
sit up


Remember to bring a water source and stay hydrated.  It's supposed to get to 100 degrees tomorrow.  and you'll feel every degree out there.

Tuesday, July 18, 2017

Latest News

There is good news and bad news.  I will post the bad news first.

Bad news- I spoke with the NCOIC of 13th ESC G4, and he said the gym is closing for renovations for sure on the 24th of July, and won't re open for 3-6 months.  This being government contracting, we can assume that will come closer to the 6 Month range.

Good News- Rather than wait, we will begin classes again on Thursday at 1130.  We will hold the 1130, 1730, and Saturday classes, we may add an early morning class if there is demand and we are able to expand our coaching staff.  I will post Thursdays workout tomorrow.  Watch the blog for more news.

Saturday, July 15, 2017

Opening Cancelled.

I know people showed up for the opening, and a big thank you to everyone who came to help.  I promise we will get the box back open as soon as we can.  Keep tracking the blog and I will continue to update the status of our ongoing battle to get our space back .  Thanks.

Friday, July 14, 2017

Saturday 15 July 2017 0800

So our first workout back in the box is going to be teams.  I figured we need something fun to help work off the breakfast tacos.  Can't wait to see you all there.

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.