DON’T FORGET ABOUT OUR FRIDAY NIGHT LIGHTS OPEN EVENT TOMORROW NIGHT FOR 20.4 FROM 4 TO 7:15PMWarm Up:6 Minutes Run(800m)-Bike-RowTHEN2 Rounds: High knees 25mButt kicks 25m10 Lateral Lunges 10 Squat Therapy Reps10 PVC Good Mornings10 Broad JumpsWorkout:2 Rounds800m Run100m Dumbbell Farmers Carry 50/35 BEG-35/2510 Back Squats 225/185 INT-205/155 BEG-175/135Rest 5 mins between each round. –COACHES...Read More

It’s Coach Amanda’s 3oth Birthday today so why not try the workout named after her? Happy Birthday Amanda Warm Up:2 Min Run(400m)-Bike-RowTHEN 2 rounds 5 PVC Good Mornings 8 PVC Pass Throughs 5 Strict Pull Ups (or Ring Rows) 8 Air Squats5 Kipping Pull Ups8 PVC Overhead Squats5 Ring Dips or Bench DipsWorkout:“Amanda” 3.0400m Run...Read More

Warm Up:3 rounds150m Row10 Leg Swings Each Leg5 Wallballs5 Empty Bar Power Snatch5 Empty Bar Strict PressStrength:Bench Press5×5 You choose load for the day. If you want to go heavy that’s fine. If not stay at a comfortable working weight.Workout:3 rounds for time of:*10 Ground-to-Overhead 95/65 BEG-70/554 Shuttle Sprints 50m *Ground to Overhead can be...Read More

GET THOSE OPEN WORKOUT SCORES SUBMITTED BEFORE 5PM TODAY!!Warm Up:3 Rounds 150 Row10 Air squats 8 Empty Bar Straight Leg Deadlift8 Empty Bar Good Mornings8 Broad Jumps Workout:Deadlift 2-2-2-2-2-2-2Rest as needed between sets.((If your back is still tight from 20.3 you can go through the same sets and percentages with a different movement. Back/Front/Overhead Squat...Read More

Warm Up:3 Rounds200m Run8 Broad Jumps6 Push Ups6 WallballsWorkout:20 Minute Assault BikeEVERY 4 MINS (0:00-4:00-8:00-12:00-16:00)8 Chest To Bar Pull Ups INT-Pull Up Progression BEG-Ring Rows8 Box Jump Overs 24/20 BEG-Box Step Overs50ft Db Front Rack Lunge 50/35 INT-35/25 BEG-25/15-COACHES NOTES:On 3..2..1 Go… you will start with the 8 C2B Pull Up(or progression) and other movements,...Read More

DON’T FORGET THE STARKEY MARKET WORKOUT WITH COACH HEATHER TOMORROW AT 8am-9am AT STARKEY MARKET!! We will bring everything you just have to show up and be ready to work 8 am Endurance:Coaches choice for a warm up, we are going to warm up really well for sprints, so nobody pulls a hammy. Workout:GOING EVERY...Read More

OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More

You’ll have two options for today. If you are registered for the open you may want to do Option 2 to save your hands in case bar work shows up in the open.Warm Up: 2 rounds 1 min of single unders for everyone10 squats (squat therapy style) 10 ring rows 1x Burgener warm-up with empty...Read More

All Weightlifting TodayWarm Up: 5 mins Run-Bike-Row THEN3 Rounds:5 good mornings5 Deadlifts with empty barbell 5 Hang power cleans5 Front squats5 Shoulder pressTake 20 minutes to build up to the weight you are going to use for the heavy singles below.If you are not comfortable attempting heavy singles do moderately heavy sets of 3 and...Read More

Warm up-3 rounds200M run10 deadlifts with an empty bar10 Walking lunges with your bar10 good mornings with your barThese 45 toes to bar will seem like nothing compared to the open. You will have 10 mintues to build up to your working weight for the deadliftWorkout:1 Mile Run BUY IN THEN 21-15-9 Deadlifts 225/185 INT-185/155...Read More