10.01.20

“Thus strangely are our souls constructed, and by slight ligaments are we bound to prosperity and ruin.”-Mary Shelly, Frankenstein.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 3-3-3-3-3 work to challenging in 15 min.

with a constantly running clock set for 18 min., every 3 min. perform:

-2-4 toes to bar

-6 cal. row/bike/ski/run

-8 kettlebell swings #53m #35f

-10 double unders

Performance & Sport

Juggernaut 10/12

1.squat 75% 3 x 7 in 20 min.

with a constantly running clock set for 18 min., alternating every 90 sec. between:

-2 UB clean anyway + 1 jerk (add weight from last week)

-1-3 bar muscle ups

post total completed rounds/total available rounds to comments

09.28.20

“Beware, for I am fearless, and therefore powerful.”-Mary Shelly, Frankenstein.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

The winner of our Return To Health Nutrition Challenge was Mike C., who lost 12.1 lbs, lost 6.5 inches overall, and 6.4% bodyfat. He receives a free month of training from us! Great work Mike!

Fitness

1.squat 5-5-5-5-5 work to heavy in 15 min.

for time:

-30 wall ball #20m #14f

-30 hang power clean #95m #65f

-30 wall ball #20m #14f

Performance & Sport

Juggernaut 9/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x 1, 85% x max reps in 20 min.

for time:

-40 wall ball #20m #14f

-40 hang power clean

-40 wall ball #20m #14f

*#115m/#85f Performance, #135m #95f Sport

Read:

Oct. ’20 Class Cancellations

09.24.20

“When you take time, often to reflect on the miracle of life-the miracle that you are even able to read this book-the gift of sign, of love and the rest, it can help to remind you that many of the things that you think of as ‘big stuff’ are really just ‘small stuff’ that you are turning into ‘big stuff'”-Richard Carlson, Don’t Sweat The Small Stuff. . .And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 5 x 3 @ 80% of heaviest done on Monday

with a constantly running clock set for 15 min., every 3 min. perform:

-4-6 toes to bar

-8 cal.

-10 kettlebell swings #53m #35f

-12 double unders

rest the remainder of the time

Performance & Sport

Juggernaut 8/12

1.squat 65% x 2, 72.5% x 2, 77.5% 5 (reps) x 4 (sets) in 20 min.

alternating every 90 sec. for 15 min.

-2 UB clean anyway + 1 jerk (add 5-10lbs. from last week)

-1-3 bar muscle ups

09.21.20

“One of the mistakes many of us make is that we feel sorry for ourselves, or for others, thinking that life should be fair, or that someday it will be. It’s not and it won’t. When we make this mistake we tend to spend a lot of time wallowing and/or complaining about what’s wrong with life. ‘It’s not fair,’ we complain, not realizing that perhaps, it was never intended to be.”-Richard Carlson, Don’t Sweat The Small Stuff. . .And It’s All Small Stuff.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 5-5-5-5-5 work to challenging in 15 min.

for time:

-20 cal. row/bike/ski/run

-400m run

-40 wall ball #20m #14f

-400m run

-20 cal. row/bike/ski/run

Performance & Sport

Juggernaut 7/12

1.squat 70% 5 (reps) x 6 (sets) in 20 min.

for time:

-20 cal. row/bike/ski/run

-400m run

-80 wall ball #20m #14f

-400m run

-20 cal. row/bike/ski/run

post times to comments

09.14.20

“I’ll tell you what leadership is,’ he said, ‘It’s persuasion and conciliation and education and patience. It’s long, slow, tough work. That’s the only kind of leadership I know.”-Jim Mattis, Call Sign Chaos: Learning To Lead.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 8 x 3 @ 75% of heaviest done last Thursday

3-6-9-12-9-6-3 reps for time of:

-power snatch #75m #55f

-burpees

Performance & Sport

Juggernaut 5/12

1.squat 60% x 3, 67.5% x 3, 72.5% 8 (reps) x 3 (sets) in 20 min.

3-6-9-12-9-6-3 reps for time of:

-power snatch #95m #65f

-bastards

post times to comments

09.10.20

“You should not have a favorite weapon, nor likes and dislikes. To become over-familiar with one weapon is as much a fault as not know it sufficiently well.”-Miyamoto Musashi, A Book Of Five Rings.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 8-8-8-8-8 work to challenging in 15 min.

every 3 min. for 12 min. perform:

-4-6 toes to bar

-8 cal.

-10 kettlebell swings #53m #35f

-12 double unders

rest the remainder of the time

Performance & Sport

Juggernaut 4/12

1.squat 65% 8 (reps) x 5(sets) in 20 min.

alternating every 90 sec. for 12 min. perform:

-3 UB power clean + 1 jerk (add 5-10lbs. from last week)

-1-3 bar muscle ups

post total completed rounds/total available rounds to comments

09.03.20

“The truth is that your value is constant, it is priceless, and it never truly goes up or down based off results or your performance. Your value comes from who you are, not from what you do.”-Joshua Metcalf, Chop Wood Carry Water.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 10 x 3 @ 70% of heaviest done on Monday in 15 min.

every 3 min. for 9 min perform:

-2-4 toes to bar

-6 cal. row/bike/ski/run

-8 kettlebell swings #53m #35f

-10 double unders

rest the remainder of the time

Performance & Sport

Juggernaut 2/12

1.squat 55% x 5, 62.5% x 5, 67.5% x 10 (reps) x 3 sets in 20 min.

every 90 seconds for 9 min. perform:

-3 UB power clean + 1 split jerk @ 70% heaviest clean done past 6 weeks

post total completed rounds/total available rounds to comments

08.16.18

“Waste no more time arguing about what a good man should be.  Be one.”-Marcus Aurelius, Mediations

Sport & Performance

Juggernaut 10/12

1.bench 75% 3 x 7 in 15 min.

**if this is your first time on Juggernaut with us, keep listed % off 3RM for whole cycle, if you have been through this before, add (or subtract) 5lbs M/2.5lbs F for every rep over 5 (or subtract for reps under 5) done on Monday to your theoretical 3RM for the wave of 3s.

2.push press 3-3-3-3 work to heavy in 10 min.

18-12-6 reps for time of:

-deadlift #275m #185f

-handstand pushups

Fitness

1.bench 3 x 5 @ 85% of heaviest 3 done Monday in 15 min.

2.press 3-3-3-3 work to heavy in 10 min.

18-12-6 reps for time of:

-power clean #115m #75f

-hand release pushups

post times to comments

FSCN2458

Chuck working through heavy power cleans.

08.09.18

Sport & Performance

Juggernaut 8/12

1.bench 65% x 2, 72.5% x 2, 77.5% 5 x 4

2.push press 4-4-4-4 work to heavy in 10 min.

for time:

-400m run

-30 kettlebell swings #53m #35f

-15 ring muscle ups

-30 kettlebellswings #53m #35f

-500m row

Fitness

1.bench 4 x 4 @ 90% of heaviest done on Monday

2.press 4-4-4-4 work to heavy in 10 min.

“Nicole”

AMRAP in 20 min. of:

-max reps pullups

-400m run

*compare to 05.21.18

post times to total reps to comments

FSCN2485

Synchro eyes closed. 

08.06.18

Sport & Performance

1.squat 4-4-4-4-4 work to a heavy 4 in 15 min.

Juggernaut 7/12

2.bench 70% 5 x 6

**if this is your first time on Juggernaut with us, keep listed % off 3RM for whole cycle, if you have been through this before, add (or subtract) 5lbs M/2.5lbs F for every rep over 8 (or subtract for reps under 8) done on Thursday to your theoretical 3RM for the wave of 5s.

21-15-9 reps for time of:

-hang power snatch #95m #65f

-toes to bar

-double unders

Fitness

1.squat 4-4-4-4-4 work to a heavy 4 in 15 min.

2.bench 4-4-4-4-4 work to a heavy 4 in 12 min.

18-12-6 reps for time of:

-hang power snatch #75m #55f

-toes to bar

post times to comments