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Operating in a Confined Space Under Pressure

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Multiple Programs to Help Anyone Achieve Their Fitness Goals

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Fostering a Supportive Community Through Exercise

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Class Times That Fit Any Schedule

Athlete of the Month

May’s Athlete of the Month is Todd Struzynski.  Congrats Todd!

Monday 22, 2017

Strength:
Back Squat
1 Rep Max

Metcon:
AMRAP 8
10 Wall Balls (20/14)
10 Box Jumps (30/24)
200 Meter Run

Core/Accessory:
3 Sets:
10x Bulgarian Split Squats (each leg)- add weight as needed
15x GHD Sit-Ups

May 20, 2017


Metcon:
1 Mile Run
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Mile Run

May 19, 2017


Auxiliary Work:
Strict Pull-Ups
Ring Rows (False Grip)
Reverse Flys

Metcon:
“Lynne”
5 Rounds for max reps of:
Body Weight Bench Press
Pull-ups

Core/Accessory:
50x Tricep Kickback (each side)
3 Minute Plank Hold (1:00 each side, 1:00 front)

May 18, 2017


Strength:
Snatch Deadlift
8×3
75-80% of 1RM

Metcon:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Calorie Row
5 Burpees Over the Erg between Sets

Core/Accessory:
3 Sets
10 Banded Lateral Twists (each side)
12 Banded Good Mornings

May 17, 2017


Strength:
Strict Press
4×8
75-80% of 1 RM

Metcon:
AMRAP 15
3 Muscle Ups
6 Handstand Push Ups
9 Toe to Bar

Core/Accessory:
3 sets
10 Fwd/Lateral Raises
30 Second KB Bottoms-Up Overhead Hold

May 16, 2017


Strength:
Front Squat: Building Up to a Heavy Set of 3
5×3

Metcon:
3 Rounds
20 Weighted Step Ups (44/26)
20 Double Kettlebell Swings (44/26)
20 Goblet Squats (44/26)

Mid Round Kettlebell Drop = 5 Burpee Penalty

May 15, 2017


Strength:
Snatch & Hang Snatch
EMOM 8

Metcon:
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)