7am-12pm: Open Gym. Workouts are up in True Coach for those of you signed up 12pm: Jumping day- we will continue to work on the...

Endurance Day- we will do a Tabata workout of battle ropes, rowing, single arm kb swings, no push up burpees, wall balls, and strict...

Overhead Day- warm up will be squat plate press outs and ring dip progressions. Strength will be push press, working up to a heavy...

10am- SAQ at Chelsea Park (meet at the handball courts). Long warm up with some lateral movement, then speed ladder 11:30am-...

Back squats- 5x3 at 85% today, these are getting HEAVY! Conditioning will be a bodyweight chipper.

7am-12pm: Open gym. Workouts are up in True Coach for those of you signed up 12pm: SAQ- we will continue to do jumping skill work and...

Hinge/single leg day- this is the last day of this hinge cycle, so you will have 20 minutes to find a 3 rep max for the day. ...

Memorial Day Murph- the studio will be open from 9am-2pm for any of you that would like to do "Murph". I will have plenty of scaling...

Olympic lifting- snatch skill work. We will do a long warm up and then an EMOM to give you an opportunity to get a lot of reps in

10am- SAQ will be IN STUDIO DUE TO RAIN!!!!! We will do some new jumping progressions followed by a little bit of speed ladder work...

Long endurance day- you have rowing, double unders, kb snatches, and wall balls

Jumping day- we will continue to work on the progressions from last week

Overhead- we will do ring skill work in the warm up. Strength will be a 5x5 push press, then conditioning will be battle ropes and kb...

Back squats- 8x3 at 80%. These will be heavy and take about 30 minutes, so conditioning will just be a quick tabata of pull ups and...

Olympic Lifting- focus will be on split jerks this week.

10am- SAQ at Chelsea Park. Speed ladder and hurdles. It's going to be HOT so bring water and wear shoes that support your ankles for...

Hinge/Single leg day. Warm up will be a continuation of single leg hinge work. Strength will be a 5x3 deadlift and tempo pull ups. ...

7am-12pm: Open gym. Please sign up online so I can program a workout for you in True Coach. 12pm: SAQ- we will continue to work on...

Endurance at the studio- nice long chipper for you. Buy in and buy out of running or rowing, your choice. Air squats, sit ups, double...

Overhead- we will continue to do ring skill work in the warm up. Strength will be a 5x3 push press. Conditioning will be 2 min on, 2...