The hours for this upcoming November 11th Remembrance Day will be open gym from 9:00AM-12:00AM and 4:00Pm-6:00PM.
We will be doing the workout “Nutts”
In 4 min:
30 clean and jerks 135/95,
Row for max meters
Rest 3 min
In 4 min:
40 burpees over the bar,
Row for meters
Rest 3 min
In 4 min:
50 box jumps,
Row for max meters


December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:


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