Workout Of The Day

  • 17.3

    Doors open at 9AM. Heats start at 9:30AM.

    17.3

    3 Rounds 

    6 C2B

    6 Squat Snatch (95/65)

    3 Rounds 

    7 C2B

    5 Squat Snatch (135/95)

    3 Rounds

    8 C2B

    4 Squat Snatch (185/135)

    3 Rounds

    9 C2B

    3 Squat Snatch (225/155)

    3 Rounds

    10 C2B 

    2 Squat Snatch (245/175)

    3 Rounds 

    11 C2B

    1 Squat Snatch (265/185)

  • Snoopy

    Gym will open at 9am Saturday for 17.3. Heats start at 9:30AM.

    STRENGTH:

    Deadlift 

    5 x 3

    CONDITIONING:

    Five Rounds for Time....

    15 Russian KB Swings (53/35)

    10 Burpees

    15 Ab Mat Sit Ups

    CORE/MOBILITY:

    :30 Scorpion Stretch

    :30 Upward Dog

    1 Min Straddle w/ Med Ball

  • Starving

    17.3 Thursday Throwdown tonight! Live announcement at 7PM. 17.3 Duel at 7:30PM.

    STRENGTH:

    Strict Weighted Pull Up

    6 x 3

    CONDITIONING:

    9 Min AMRAP...

    100M Sprint (fence and back)

    7 Clusters (135/95)

    CORE/MOBILITY:

    100 Flutter Kicks

    1 Min Saddle Stretch

    100 Flutter Kicks

    :30 Bowler Stretch

  • Raptor

    STRENGTH:

    EMOM for 10 Min...

    1 Back Squat (85%ish)

    CONDTIONING:

    AMRAP in 7 Min...

    7 Power Snatch (115/75)

    20 Double Unders

    CORE/MOBILITY:

    1 Min Downward Dog

    :30 Hip Bridge Hold

    1 Min Pigeon Pose

    :20 Hip Bridge Hold

  • Easy Rider

    STRENGTH:

    Hang Power Clean

    5 x 3

    CONDITIONING:

    21-15-9

    Handstand Push Ups (hand release Push Ups sub)

    DB Deadlift (50/35)

    300 M Row

    CORE/MOBILITY:

    :30 Hollow Body Hold w/ Plate Overhead

    :30 Half Straddle Stretch

    :30 Hollow Body Hold w/ Plate Overhead

    :30 Thread the Needle

    :30 Hollow Body Hold w/ Plate Overhead

  • Clueless

    STRENGTH:

    Bench Press

    5 x 3

    Alternate with :30 Plank Hold

    CONDITIONING:

    Three Rounds for Time...

    400M Run

    25 Wallballs (20/14)

    CORE/MOBILITY:

    :30 Couch Stretch

    1 Min Child's Pose

    1 Min Straddle Stretch 

  • 17.2

    Gym opens at 9:30am. Heats start at 10am!

    Yoga at 1pm Sunday!

    17.2

    12 Min AMRAP

    Two Rounds

    50 Ft DB Walking Lunge (50/35)

    16 Toes to Bar

    8 DB Power Cleans (50/35)

    Two Rounds

    50 Ft DB Walking Lunge (50/35)

    16 Bar Muscle Ups

    8 DB Power Cleans (50/35)

  • Epic Sax




    The gym will open at 9:30AM Saturday for 17.2! Heats start at 10AM.

    Yoga returns this Sunday at 1PM!

    STRENGTH:

    Four Rounds for Completion

    5 Shoulder Press or Push Press

    5 Bent Over Row

    CONDITIONING:

    8 Min AMRAP

    15 Wallballs (20/14)

    15 Box Jumps

    CORE/MOBILTIY:

    100 Flutter Kicks

    1 Min Downward Dog

    :30 Twisted Cross

    100 Flutter Kicks

  • Dancing Man

    17.2 live announcement at 7PM and Thursday Throwdown at 7:30PM! Come out and watch!

    STRENGTH:

    Hang Power Clean

    6 x 3

    CONDITIONING:

    12 Min AMRAP

    100Ft Shuttle Run (50ft down and back)

    12 Toes to Bar

    50 Ft Walking Lunge

    CORE/MOBILITY:

    :30 Superman Hold

    1 Min Upward Dog

    :30 Superman Hold

    1 Min Pigeon Pose

  • The March

    STRENGTH:

    EMOM for 10 Min

    2 Deadlifts + 4 Burpees

    CONDITIONING:

    Every 3 Minutes for 12 Minutes...

    250 M Row Sprint

    15 Shoulder Press (95/65)

    CORE/MOBILITY:

    1 Min Puppy Pose

    1 Min Saddle Stretch

  • Tantrum

    STRENGTH:

    EMOM for 12 Min...

    Even: 2 Power Snatch + 2 Overhead Squats

    Odd: 10 V Ups

    CONDITIONING:

    Three Rounds for Time...

    400M Run

    15 Overhead Squats (95/65)

    50 Double Unders

    CORE/MOBILITY:

    1 Min Straddle Stretch

    :30 Twisted Cross

    :30 Bowler Stretch

  • My Dinosaur

    Remember to enter your 17.1 score by 7PM!

    STRENGTH:

    Front Squat

    5 x 5

    CONDITIONING:

    Half Cindy 

    10 Min AMRAP

    5 Pull Ups 

    10 Push Ups

    15 Squats

    Rest 2 Min

    500M Row Sprint 

    CORE/MOBILITY:

    1 Min Couch Stretch

    1 Min Puppy Pose

    100 Russian Med Ball Twists 


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