Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up-
40 Overhead one armed squats with a dumbbell
1000m row or 800m run
20 pulls ups
grab an empty bar and practice the MisFit complex below
OR
spend 15 minutes practicing the misfits complex

Strength starts at :15 after the hour so if you need more time to
20 Minute running clock to find a Max Misfits Complex- if you finish early, hop on a bike
—- without dropping the bar find your max at this complex
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
(VIDEO POSTED HERE, CLICK TO SEE IT)

Wod- Starts at 35 after
3 Rounds:
Run 400m
15 Burpees over your dumbbell
30 Dumbbell Snatch 50/35lbs

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Monday Warm Up
Yes-40 one handed Overhead squat with dumbbells. this will be the last week we do this in warm up
40 air squats
40 push ups
20 empty bar back squats

Strength
Back Squat Depth over pounds (If you are capable, if the flexibility isnt there, work on it) If you can squat 135 to full depth, then at 225 it turns into a half squat.. the weight is too heavy, lighten the load and hit your full squats
Sets of 4 work up to 85% on the last 2 sets
4,4,4,4,4,4

Wod-
AMRAP 10 Minutes: THIS IS FAST PACED WOD, pick weights and movements you can do quickly, dropping the bar after 5 reps means its way too heavy, you are missing the point of the workout if you are resting. its about intensity on this one.

15 Calories on Rower (15 on an erg, 12 on a bike or 200m run)
8 hand stand push ups (sub 12 push ups or 10 heavy dumbbell presses)
15 Hang Power Snatch 95/65lbs (pick a weight you can get at least 10 for unbroken.

Accessory work-
10 minutes
even minutes
20 double unders
odd minutes
Max unbroken muscle ups (or max ring rows)

Warm up
40 one handed overhead Kettlebell squats
1000 Meter Row
Grab a bar, practice deadlifts

DeadLift emom
10 Minutes Emom
3 Deadlifts

Wod
21 Deadlifts 225/155
Run 800
5 Ring muscle ups (10 pull ups, 15 ring rows)
15 Deadlifts 225/155
Run 400
5 ring muscle ups(10 pull ups, 15 ring rows)
9 Deadlifts 225/155
Run 200
5 Ring muscle ups (10 pulls ups, 15 ring rows)

Warm Up-

Morning classes. DONT MISS TODAY!
5am, 6am, 10am Barbell Brunch with Coach Jordon
9am FIT class

*DONT FORGET about Kids Class with Amanda at 5:30. Get the kids off the ipads and into the gym!

4pm ,5pm ,6pm  Wod
Strength Bench Press, Can be done before or after wod
5,5,5,5,5

Wod Jerry
Run 1 Mile
Run 2000m
Run 1 mile

Warm Up
40 One armed OHS with a Kettlebell or dumbbell
Then 3 round
10 Push ups
10 pull ups
20 pass through
Shoulder Day!

Strength-
10 minutes EMOM- (Bar starts on the floor)
3 push jerks
Increase weight as you go

Wod-
6 Rounds for Time
10 Handstand push ups (sub dumbbell presses)
10 ring dips
20 Double unders
8 Dumbbell Thruster