HERO FRIDAY!!

Tausha, Quinn

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • There will be NO CLASSES on Monday Sep. 4th. All coaches will be out of town! So enjoy the holiday! If you’re really itching for a workout, a 10 EMOM of 10-15 burpees should do the trick!

It’s time for another hero workout on Friday!! This one you have heard of and we’ve hit it a time or two! Don’t worry it’ll be a quick one since last week was just a hair long! Go for big sets here! Don’t be afraid, get into the suck and stick with it. That’s what hero workouts are for! Go harder than you think you should!

FRIDAY 9/1/17

A. “Randy”
For time:
75 power snatch 75/55
*10/10/16 retest
**10 min cut off

B. Accessory
Accumulate:
3:00 HS hold
2:00 ring support hold
1:00 GHD hold (face up)

Trot trot trot

Tiffany

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • There will be NO CLASSES on Monday Sep. 4th. All coaches will be out of town! So enjoy the holiday! If you’re really itching for a workout, a 10 EMOM of 10-15 burpees should do the trick!

Time to run, warm up right, hit it hard and have some fun! Wanna get better at running? This guy knows his stuff

THURSDAY 8/31/17

A. “Usain Bolt”
Post time for each run:
400 m run
rest 1:00
400 m run
rest 1:30
400 m run
rest 2:00
400 m run

B. Gymnastic strength
5 sets:
10-15 t2b (unbroken)
10-15 ring pushups
10-15 ring row

 

Retest time

Ryder

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • There will be NO CLASSES on Monday Sep. 4th. All coaches will be out of town! So enjoy the holiday! If you’re really itching for a workout, a 10 EMOM of 10-15 burpees should do the trick!

Today we get a lovely retest. For those of you that have done this a time or two you know what to expect. Make sure you take care of yourself the rest of the week. This one tends to make you pretty sore. Get on a foam roller, spend some extra time doing mobility, spend a few minutes on a rower or AD. Help yourself recover and feel better.

WEDNESDAY 8/30/17

A. “SF Crippler”
For time:
30 back squats 225/155
1000 m row
*10 min cut off
**Retest from 4/15/16

HSPU

Colten

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!

Today we get some fun upside down. This is a lot of reps so be smart. Scale if you need to. Especially if you haven’t done high reps before. Like we always talk about, hit the stimulus more so then trying all the reps and taking forever. Have fun with this one!

TUESDAY 8/29/17

A. “Solitaire”
For time:
25/20/15/10/5:
Box jump 30/24
HSPU
*17 min cut off

B. Accessory
4-6 sets:
15-20 hip ext.
10 barbell bent over row (AHAP)
10 DB bench press (AHAP)

A new week!

Tausha, Quinn

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!

Another week is upon us and it’s another chance to work hard! Most people hate Monday’s because it’s back to reality, but we should see it as a change to start the week of with a bang! Get in here and get some work done and it’ll start the week off on the right foot!

I’ve been going back and watching a lot of these when they first starting doing this. Just love the rawness it had and they always had good guests. Always good to go back and listen. Be aware they swear a lot, if you care about that.

Happy birthday to Tressa Stokes! If you see her wish her a happy one!

MONDAY 8/28/17

A. 8x [1 power clean + 1 squat clean]

B. “Hot Potato”
10:00 clock:
1000 m row
30 power cleans 185/125
max pullups
*score is pullups

8/21/17
8/22/17
8/23/17
8/24/17
8/25/17

SMALL

The feels you have until you realize it’s Friday!

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!

Another week has come and gone, and once again it’s Friday. Time just seems to fly by to fast! Another Friday here and you know what that means, another Hero workout! Push hard, scale it back if you need to! I know that everyone wants to be a hero and go RX or never scale anything in their lives but you need to thing big picture here. If you are always getting time caped, or you’re taking way longer than the normal person, then guess what? You are not making yourself fitter and just being “mentally tough”. What is happening is you are resting more than you are working, and last time I checked that doesn’t make you fitter, that makes you….. you guessed it, less fit. So don’t be dumb. Listen to your coaches, that’s why you pay money, because they know more than you do ( I know you think you know more, but you don’t, unless you spend everyday listening to podcasts and reading books…) Scale it back, hit the stimulus, and be happy that you pushed it hard! Enjoy!

FRIDAY 8/25/17

A. “Small”
3 rounds for time:
1000m row
50 burpees
50 box jump 24/20
800m run
*50 min cut off

Heavy Day

Comer

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!

Today is our heavy day of the week! Sometimes we have these in a week, sometimes we don’t. We always try to keep it varied. But it’s also nice to come to the gym and not have to breathe hard. Lifting heavy weights always seems to help you sometimes. The biggest thing to remember here is that not every day will be a PR day. If it feels light and you’re moving the bar well, then go for it. If it feels like 1000 lbs and you can barely move. Just do what you can do. As long as it is hard and you’re fighting for it, you will get stronger. But if it’s not there and you’re not feeling it, then there is no point in risking it just for a PR. Save it for when it feels right!

THURSDAY 8/24/17

A. Back squat: 2/2/2/2/2/2/2
B. Broad jump: 3/3/3/3/3/3/3
C. Hip Ext.: 10-15 reps
*1 giant superset

MENTAL TOUGHNESS

Just watching

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!

A great podcast to listen to if you have an hour to kill or just doing some busy work and don’t have to think too much. There is some swearing if you care about that, but either way some good info. If you are curious, this guy runs “Gym Jones”. One of the best gyms around in the world and they’re located in Salt Lake City. Oh and by the way, they trained every cast member for the movie “300”. So it’s safe to say they know a thing or 2

WEDNESDAY 8/23/17

A. “Step Aside”
For time:
16/12/8/4- Power clean 155/105
100/80/60/40- Dubs
*11 minute cut off

B. Gymnastic strength
Accumulate:
30-40 kipping hspu
30-40 kipping ring dip
*Biggest sets possible

Tuessdaayyyzzzz

Karli

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!

Sorry about the no post yesterday! We found out at about 6 pm that some workers had unplugged our freezer that came on Monday. So needless to say we can a wonderful evening cooking and trying to sell our entire freezer. So if that doesn’t start your Monday off on a awesome not I dunno what does!

But we are back and ready to roll! Today we get some wonderful intervals. Enjoy it and push the pace, you can always go a little faster on stuff like this. Nothing should limit you leading up to the gymnastic so try and push it!

TUESDAY 8/22/17

A. “Long Haul”
5 sets:
50m prowler push 90/50
150m run
15 c2b
*rest 1:00
*17 min cut off

B. Accessory
3-5 sets:
50m single arm KB front rack carry/side
50m single arm farmer carry/side
50m sandbag carry

 

8/15/17
8/16/17
8/17/17
8/18/17

Hero Friday??

Tausha

BOX BRIEF

  • Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
  • Bring a Friend Day is this THURSDAY!!!
  • There will be no PM classes Friday August 18th because of our party at the Rees’s Pit!
  • The Rees’s Pit party is from 1 PM- As late as we want! Bring the whole family if you want. Bring some food for yourself and a snack to share and we will provide dinner! Bring life jackets for the kiddos, camping chairs, water toys, kayaks, paddle boards, etc. They have a zip line, rope swing and high dive there as well! There is also a camp fire where we can roast some s’mores if you guys would like! Directions to the Pit: Take our exit and turn across the railroad tracks. Go through the field and over the river bridge. Turn immediately left, keep following the road till it slightly forks and keep left. You can’t miss it!
  • If you would like a t-shirt, we need to know sizes ASAP! It will be black and we will be using the logo in the lower left hand corner. Click link to see. CaptureIt_PROOF

Just reminding everyone that there is no PM classes because we will be having a party at the Rees’s Pit! Make sure you come and have some fun! And do all the fun activities, at your own risk of course, but as long as you’re safe it’ll be a blast! Hope to see you guys there. Read above and read Monday’s post if you need some more info, or text me or Tausha!

So as most of you know, we had our deload week last week! Granted it wasn’t easy, but it was less destructed! Hopefully you’re feeling pretty good going into this week (unless you did the competition, might be a little sore!).

Either way we have a new cycle upon us, this one will be a little different. We will be trying to get the squat’s up a little bit. That will be a main focus that we will have as far as strength goes. The other thing we will be doing that we never have before is adding in a Hero Workout every Friday! Hopefully you guys enjoy it! I know a lot of gyms will do this, so might as well try it and see how it goes. We generally don’t do a ton of hero workouts unless they are on holidays or famous ones like “Murph”. So it’ll be nice to hit some that maybe you’ve never heard of! Hope you like it over the coming weeks! Remember it’s always nice to give a little more for a hero workout. Think of our freedom’s and people risking their life so we can have the amazing day’s we get to have!

FRIDAY 8/18/17

A. “Wittman”
7 rounds for time:
15 KBS 53/35
15 power clean 95/65
15 box jump 24/20
*23 min cut off

**U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.