Dec 23 2019
M 23rd - Regular Classes - 7:30PM - MTM Holiday get together at the Barrel Room
T 24th - 10AM - 12 Days of Christmas (No other classes)
W 25th - CLOSED
R 26th - 9-11AM Open Gym
F 27th - 9-11AM Open Gym
S 28th - 9-11AM Open Gym Due to the mid-week nature of Christmas our schedule next week will be pretty limited. Sorry for any inconvenience - and please remember that you're always welcome to do 100 Burpees for time in the comfort of your own home. 5RM Back Squat WOD 200m
Dec 20 2019
Hooray for the end of the week! It's been challenging at times, but so worth it. The Holidays are here. WOD 20 AMRAP
11 - 10m Shuttle Sprints
15 KBS (1.5/1p)
6 SA Farmers Carry (1.5/1p)
8 Burpee Box Overs (24/20 Athlete 1 Does the Sprint and the Swings, Then Athlete 2 does them. Then Athlete 1 does the carry and burpee box Overs, Then athlete 2.
Dec 19 2019
Finish the week strong! 12 OTM - Alternating 2 Muscle Ups (6 Burpee Pull Ups)
10 Barbell Rows (135/95)
50 Plank Shoulder Touches Lift 10 Min to Establish 1RM Squat Clean Thruster WOD 3 Rounds (FGB Style)
1 Min Stations
- Push Jerk (135/95)
- Power Cleans (135/95)
- Muscle Ups
- Row (Cals) **Rest 1 Min**
Dec 18 2019
The cold is hard. It brings out the toughness in us all. That's a good thing. Embrace it. WOD 100 Squats
90 KBS (1.5/1p)
80 Push Ups
70 Box Jumps (24/20)
60 V-Ups
50 Wallballs
40 DBSn (50/35)
30 HSPU
20 T2B
10 Wall Climbs
Dec 17 2019
Why wait? What is it about Tomorrow or Next Week or Next Month that is going to make THIS time the time you actually get your act together? All diets start on a Monday - is a common saying in the fitness industry. But why? Why do you need to dig your hole even deeper in the time between now and then? Why make it harder? It's that kind of month. It's easy to just throw it away and say "I'll get started on Jan 1". But that's just dumb. It makes no sense. NOW is the time
Dec 16 2019
Welcome to a brand new week! A couple of announcements: M 23rd - Regular Classes - 7:30PM - MTM Holiday get together at the Barrel Room T 24th - 10AM - 12 Days of Christmas (No other classes) W 25th - CLOSED R 26th - 9-11AM Open Gym F 27th - 9-11AM Open Gym S 28th - 9-11AM Open Gym Due to the mid-week nature of Christmas our schedule next week will be pretty limited. Sorry for any inconvenience - and please remember that you're always welcome to do 100 Burpees for time in t
Dec 13 2019
The final Friday the 13th of the year. Nothing spooky about that! Lift 5x3 Bench - 60% and increasing each set WOD in 5 Min Windows 1k Row
Max Strict Press (95/65)
- Rest 2 Min - 30 Burpee Box Jumps (30/24)
Max Push Press (135/95)
- Rest 2 Min - 21-15-9 Air Squats + Sit Ups
Max Push Jerks (185/125)
- Rest 2 Min - 50 Wallballs
Max Push Ups
Dec 12 2019
End of the week in sight, strong lifts and killer workouts behind us. Let's get it! WOD
5 Rounds 50 Double Unders 30 Lunges 15 Pull Ups 10 Hang Power Snatches (95/65)
Dec 11 2019
It's one of those weeks. One of those times. It's up to you. Do you have the fight? The desire? The will? It's ok if you don't, you can just cruise through these workouts and you'll be just fine. But if you really commit - really give it your all - this is one of those weeks that separates. It's time to jump levels. Show up, warm up, be smart, eat well, recover hard. Jump levels. Lift 10-7-5-3-1 Deadlift (for max weight at each set) Acc Work 3 Rounds
18 Back Rack Re
Dec 10 2019
AMAZING Job yesterday on the 1RM Back Squats! Plenty of PRs, great positions, and most importantly HONEST HARD EFFORT from everyone! 15 OTM - Alternating
15 Wallballs
20 Hollow Rocks
20 SA KBS WOD 3 Rounds 20 Pull Ups 20 Box Jumps 20 Thrusters (75/55) - Rest 4 Min - 6 Rounds 10 T2B 10 Ring Dips 10 Thrusters (75/55)