11.23.20

“Silent gratitude isn’t very much to anyone.”-Gertrude Stein.

Updated COVID-19 Safety

REMINDERS: Check out our Holiday schedule for this week here

As we move towards December you will see changes to how we deliver to you our members. If you frequent this site, for our quality programming, and are NOT or no longer a member, and want to continue to use this quality programming, feel free to check out our remote training options here and sign up for them.

Fitness

1.5 min. squat therapy and mobility warmup

2.pause (2 count @ bottom) squat 6-6-6-6-6 work to challenging in 10 min.

4 rounds of:

-15 front squat #115m #75f

-10 toes to bar

Performance & Sport

Hatch 9/24

1.squat 65% x 8, 75% x 6, 85% x 4, 90% x 4 in 15 min.

2.front squat 70% x 5, 80% x 5, 85% x 5, 90% x 5

4 rounds of:

-18 overhead squat #115m #75f

-18 toes to bar

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11.22.20

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”-Oprah Winfrey.

Updated COVID-19 Safety

Active Rest Day

-spend 60-90 minutes of physical activity with friends and/or family

11.21.20

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”-Buddha.

Updated COVID-19 Safety

Fitness

1.pause (2 count on first rep of each rep) bench 8-8-8-8-8 work to heavy in 15 min.

for total time:

-deadlift (start with 10 reps and go down 1 rep each round, ie, 10,9,8,7,6,5,4,3,2,1) 60% of 1RM

-toes to bar (start with 10 reps and go up 1 rep each round, ie, 1,2,3,4,5,6,7,2,9,10)

after finishing all deadlifts and toes to bar, finish with an:

-800m run

Performance & Sport

1.pause (2 count on first rep of each rep) bench 8-8-8-8-8 work to heavy in 15 min.

5 rounds for time of:

-10 deadlift 60% of 1RM

-10 bar facing burpees

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11.20.20

“At times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.”-Albert Schweitzer.

Updated COVID-19 Safety

Fitness

1.hang (@ knee) power snatch 4-4-4-4-4 work to heavy in 12 min.

2.10 min. overhead squat practice

AMRAP in 10 min. of:

-10 pullups

-20 shoulder to overhead anyway #95m #65f

-30 double unders

Performance & Sport

1.snatch high pull + 2 snatch + 1 overhead squat work to heavy in 12 min.

2.overhead squat 6-6-6-6 work to challenging in 10 min.

“Jackie”

for time:

-1000m row

-50 thrusters #45m #35f

-30 pullups

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11.19.20

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.”-Epictetus.

Updated COVID-19 Safety

Fitness

1.front squat 8-8-8-8-8 work to heavy in 15 min.

2.10 min. coach led gymnastics

for time:

-50 cal. row/bike/ski

-35 wall ball #20m #14f

-20 hand release pushups

Performance & Sport

Hatch 8/24

1.squat 65% x 8, 70% x 8, 75% x 8, 80% x 8

2.front squat 60% x 5, 65% x 5, 70% x 5 (reps) x 2 (sets

for time:

-50 cal. bike

-35 alternating leg pistol squats (total)

-20 handstand pushups

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11.18.20

“The way to develop the best that is in a person is by appreciation and encouragement.”-Charles Schwabb.

Updated COVID-19 Safety

Fitness

1.5 min. deadlift warmup

2.deadlift 8-8-8-8-8 work to heavy in 15 min.

21-15-9 reps for time of:

-1 arm dumbbell hang power clean + overhead anyway (weights to be assigned)

-box jump overs “24m “20f

Performance & Sport

1.5 min. deadlift warmup

2.deadlift 8-8-8-8-8 work to heavy in 15 min.

18-12-6 reps for time of:

-wall ball #20m #14f

-hang power clean #135m #95f

-toes to bar

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11.17.20

“Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy.”-Fred De Witt Van Amburgh.

Updated COVID-19 Safety

Fitness

1.split jerk 4-4-4-4-4 work to heavy in 15 min.

2.hang (@ knee) power clean 4-4-4-4 work to heavy in 10 min.

18-12-6 reps for time of:

-double unders

-hang power clean #95m #65f

-situps

Performance & Sport

1.clean pull + clean + front squat + jerk work to challenging in 15 min.

2.push press 6-6-6-6 work to challenging in 10 min.

21-15-9 reps for time of:

-dumbbell shoulder to overhead anyway #60m #40f

-dumbbell box step overs “24m “20f

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11.16.20

“The world has enough beautiful mountains and meadows, spectacular skies and serene lakes. It has enough lush forests, flowered fields, and sandy beaches. It has plenty of stars and the promise of a new sunrise and sunset every day. What the world needs is more of its people to appreciate and enjoy it.”-Micheal Josephson.

Updated COVID-19 Safety

Fitness

1.5 min. coach led mobility and squat therapy

2.2-2-1 tempo squat 8-8-8-8 work to heavy in 10 min.

with a constantly running clock set for 14 min. perform:

AMRAP in 6 min. of:

-10 alternating hand dumbbell power snatch (weights to be assigned)

-20 cal. row/bike/ski/

rest 2 min.

AMRAP in 6 min. of:

-10 goblet squats #53m #35f

-20 kettlebell swings #53m #35f

Performance & Sport

Hatch 7/24

1.squat 65% x 8, 70% x 8, 80% x 6, 85% x 6

2.front squat 70% x 5, 75% x 5, 80% x 5, 85% x 5

with a constantly running clock set for 14 min. perform:

AMRAP in 6 min. of:

-10 alternating hand dumbbell power snatch (weights to be assigned)

-20 cal. row/bike/ski/

rest 2 min.

AMRAP in 6 min. of:

-10 goblet squats #70m #53f

-20 kettlebell swings #70m #53f

Read:

Nov. ’20 Class Cancellations

11.15.20

“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion in clarity… it makes sense of our past, brings peace for today, and creates a vision for tomorrow.”-Melody Beattie.

Updated COVID-19 Safety

Aerobic Development Day

-with a heart rate below 155bpm, run, row, or bike max distance in 24 min.

Or get after your functional fitness today!