Monday 12/1

Fitness

A. Back Squat x 8 @ 60%, 8 @ 70%, 6 @ 75%, 6 @ 80%

B1. Scap Pull up + Strict Pull up (3+3) x 3 sets

rest 30 sec

B2. Hollow to Arch Hold x 5 each side x 3 sets

rest 30 sec

+

For Time

3 Rounds

21 Front Squats (95/65#)

15 KB Swings

9 Burpees

rest 3 min between Rounds

Performance

A. Back Squats x 8 @ 60%, 8 @ 70%, 6 @ 75%, 6 @ 80%

B1. Muscle ups x 3 - 5 UB reps x 3 sets OR elevated ring pull throughs x 3 - 5 x 3 sets

Rest 30 sec

B2. Handstand Walk x 30 ft or 3 Attempts for max distance x 3 sets

rest 30 sec

+

For Time

3 Rounds

21 OHS (95/65#)

15 CTB Pull ups

9 Burpee box jump overs (24/20")

rest 3 min between rounds

Friday 11/28

Today's Schedule- 

9am, 10am, 11am, Noon

Fitness 

Strength:

A. Hang Power Snatch - 8 minutes of form work 

B. Barbell bent over rows 

5 reps X 4 sets 

Wod:

for time: 

750 meter row 

75 wall balls 

Performance

Strength:

A. Power snatch- build to a tough double (not TNG)

B. Pendlay rows - 

5 reps x 4 sets 

Wod:

for time:

25 CTB pull ups 

75 wall balls 

1000 meter row 

Wednesday 11/26

DUE TO ROAD CONDITIONS WE WILL BE CLOSING EARLY! LAST CLASS IS AT 4:30

Thanksgiving Schedule:

Thursday - open gym only from 9am - Noon

Friday - classes at 9am, 10am, 11am, Noon

Fitness 

Strength:

A. Back squats- 2 reps @60-70% 

Every 30 seconds for 10 sets 

B1. Ring Rows 

8 reps x 4 sets 

B2. Hollow body rocks 

25 reps x 4 sets  

Wod:

14 minute AMRAP 

30 cal row 

20 cal AB 

20 HR push ups

Performance

Strength:

A. Back squats- 2 reps @60-70% 

Every 30 seconds for 10 sets

B1. Elevated Ring Rows

8 reps x 4 sets  

B2. V- ups  

25 reps x 4 sets 

 

Wod:

14 minute AMRAP 

50 ft. burpee broad jumps 

10 hspu 

25 abmat sit ups 

Tuesday 11/25

Open gym only Thursday! 9 am - Noon

Fitness 

Strength:

A1. Strict Press 

5 reps x 3 sets 

A2. Trap 3 raises 

6 reps/arm x 3 sets 

Wod:

10 minute amrap

20 Jumping Pull ups 

15 cal row 

10 DB walking lunges 

Performance

Strength:

A1. Strict Press 

5 reps x 3 sets 

A2. Trap 3 raises 

6 reps/ arm x 3 sets 

Wod:

10 minute amrap 

20 pull ups 

15 cal ab 

10 front squats (165/105)

Monday 11/24

Last chance to sign up for the new RedZone Gear. Order now or miss out for the holidays.

Spin classes are starting Dec 2. Class times to be posted soon

Register and donate to our 3rd Annual Sandy Hook Fundraiser! 

Fitness 

Strength:

A. Hang Power Clean - 2 EMOM for 5 minutes

B. 10 minute EMOM 

Even- DB box step ups 4/side 

Odd- DB bent over row 5/side

  

Wod:

3 rounds for time 

6 kb swings (53/35)

6 Goblet Squats 

12 box jumps w/ step down 

75 singles 

Performance

Strength:

A. Clean- build to a heavy single in 10 minutes 

B. 10 minute EMOM

Even- back rack box step ups  4/leg 

Odd- Pull up hold - 15 sec. with chin over bar 

Wod:

3 rounds for time 

6 hang power cleans 

12 box jumps (30/24)

50 DBU

Friday 11/21

 Pre-Order sheets are out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays.

Fitness -

A1. Front Squat x 5 x 4 sets @ 70% max 

Rest 10 sec

A2. Broad jumps x 3 for max distance x 4 sets

Rest 60 sec

+

21. 15. 9. 6. 3

Hang squat cleans (95/65)

Bar facing burpees 

Performance -

A1. Front Squat x 5 x 4 sets @ 75%

Rest 10 sec

A2. Broad jump x 3 for max distance x 4 sets

Rest 60 sec

+

21.15.9.6.3

Squat Cleans @ (135/95)

Bar facing Burpees

Thursday 11/20

 Pre-Order sheets are out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays.

Fitness-

A1. Push Jerk x 3 x 4 sets

Rest 30 sec

A2. RDL x 6 x 4 sets

Rest 30 sec

+

18 min AMRAP

15 box jumps w/ step down (24/20)

12 shoulder to OH (95/65)

9 knees to elbows

Performance -

A1. BN push jerk + BN split jerk (1+1) x 4 sets @ 80% max jerk

Rest 30 sec

A2. RDL x 6 x 4 sets

Rest 30 sec

+

18 min AMRAP

15 box jumps (24/20)

12 shoulder to OH (115/75)

9 TTB

Wednesday 11/19

 Pre-Order sheets are out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays.

Fitness -

A. CG Bench Press EMOM x 8 min 

3 reps @ 65%

B1. Dips x 10 x 3 sets

Rest 30 sec

B2. Hollow Rocks x 30 x 3 sets

Rest 30 sec

+

3 rounds

3 min AMRAP

100 m row

10 dead lifts (135/95)

10 wall balls

Rest 2 min

Performance -

A. CG Bench Press EMOM x 8 min

3 reps @ 65 - 70%

B1. Ring dips @ 33x1 tempo x 5 x 3 sets

Rest 30 sec

B2. L sit hold x 1 min x 3 sets

Rest 30 sec

+

14 min AMRAP

20 cal AB

10 dead lifts (225/135)

20 wall balls 

Tuesday 11/18

 Pre-Order sheets are out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays

Fitness -

A. Hang Squat Clean x 3.2.1.3.2.1

B1. Wall walks x 5 x 3 sets

Rest 30 sec

B2. 1 min DU practice x 3 sets

Rest 30 sec

+

3 rounds For Time

25 kb swings (53/35)

25 burpees

Performance - 

A. Clean + hang clean + FS + jerk x 4 sets @ 75% max clean and jerk

B1. Deficit HSPU x 5 x 3 sets

Rest 30 sec

B2. strict TTB x 10 x 3 sets

Rest 30 sec

+

3 rounds

25 KB swings (70/53)

25 burpees

Monday 11/17

We will putting Pre-Order sheets out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays

Fitness-

A. Back Squat x 2.2.2 x 3 sets, rest 10 sec in cluster, rest 2 min between sets. Increase weight each set

B1. Strict pull ups x 5 x 3 sets

Rest 30 sec

B2. Tuck ups x 35 x 3 sets

Rest 30 sec

+

10 min AMRAP

10 cal Row

10 box jumps w/ Step down (24/20)

10 db thrusters (40/20)

Performance -

A. Back Squat x 2.2.2 x 3 sets, rest 10 sec in cluster, rest 2 min between sets. Increase weight each set

B. EMOM x 8 min

20 DU's + 3 Mu's or 5 CTb Pull-ups 

+

10 min AMRAP

10 cal row

10 lateral box jump overs (24/20)

10 thrusters (95/65)

Friday 11/14

We will putting Pre-Order sheets out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays

Fitness 
Strength
A1. Ohs
4 reps x 4 sets
with 33x1 tempo for first rep, remaining reps no tempo
A2. Snatch grip deadlift
5 reps x 4 sets 

B. 2 minute amrap dbu 

Wod 
10 ring rows 
10 front squats 95/65
10 box jump overs (step up and over is ok for this wod) 

Performance 
Strength
A. Snatch 1" lift off to snatch 
5 singles total building but no more than 85% of 1rm 
B1. Snatch grip rdl 
4 reps x 3 sets 
B2. 3 sets to find max unbroken dbu 


Wod 
10 minute amrap 
10 pull ups 
10 ohs 115/75
10 box jump overs (24/20)

Thursday 11/13

We will putting Pre-Order sheets out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays

Fitness 
Strength
A1. Bench press
6 reps x 4 sets 
A2. Db bent over rows 
6 each arm x 4 sets 
A3.  Super mans 
20 reps x 4 sets 

Wod 
All at 80% 
12 calorie row
15 wall balls
18 knee to elbows
21 air squats 
Rest 3 minutes x 3 rounds

Performance 
Strength
A1. Bench press
10.8.6.4
A2. Pendlay rows 
6 reps x 4 sets 
A3. Arch rocks
20 reps x 4 sets 

Wod 
All at 80% 
21 calorie row 
18 wall balls 
15 snatch 75#
12 t2b 
Rest 3 minutes x 3 rounds

Wednesday 11/12

We will putting Pre-Order sheets out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the HolidaysWednesday 

Fitness 
Strength 
A1. Push press
5 tng reps x 5 sets

A2. Hang power clean
5 tng reps x 5 sets 

Wod 
3 rounds 
5 hang power clean (95/65)
5 wall walks 
25 lateral bar hops 
Rest 2 minutes after each round


Performance 
Strength
A. Push press 
Build up to a tough double in 5 sets 

B. power clean
5,5,5,5,5 
Rest 2 minutes (done in singles each rep, no tng, build from 80%)

Wod 
3 rounds 
8 hang power clean (135/85)
12 hspu 
45 dbu 
Rest 2 minutes after each round 

Tuesday 11/11

Fitness 
Strength
A. 15 minute emom 
First- 45 second amrap box jump with step down 
Second - 45 second hr push ups 
Third- rest 

B. 50 hollow body rocks

Wod 
7 minute amrap
20 dbu /60 singles
12 kb swings (53/35)
12 walking lunges (goblet style) 

Performance 
Strength
A. 15 minute emom 
First- 45 second amrap box jump with step down 
Second - 45 second hr push ups 
Third- rest 

B. 50 v ups 

Wod 
7 minute amrap
15 cal ab 
15 kb swings (70/53)
15 burpees

or

Veterans Day Hero Wod

"Ned"

7 rounds for time

11 body weight back squats

1k Row

Monday 11/10

Strength 
A1. Back squat @30x1 6-8 reps x 3 sets 
A2. Scap pull up with 3 sec hold at top x 5 reps x 3 sets 
A3. 1 minute dbu practice x3 sets 

Wod 
10 minutes on clock 
1 k row 
Remaining time amrap 
20 wall balls 
15 abmat sit ups 
10 burpees 

Performance 
Strength
A1. Back squat (every 2 minutes for 10 minutes) 
Set 1= 6 reps @65% 
Set 2= 4 reps @75% 
Set 3= 2 reps @80% 
Set 4= 2 reps @ 85%
Set 5= 1 rep @ 90% 

B. amrap back squats @80%, controlled breathing and pace throughout... As soon as you break for more than 2 breathes at top your set is done 

Wod 
For time: 
45 pull ups 
45 thrusters @95/65#

Friday 11/7

No classes Saturday due to our Holiday Throwdown Competition! 

Volunteers please meet at the gym before 7:45 am. Anyone that can help set up, we will be there at 6am. 

Fitness-
A1. Front squat x 5 x 3 sets w/ 3 sec pause in bottom
Rest 30 sec
A2. Strict Pull ups x 7 x 3 sets
Rest 30 sec

+

3 rounds for time
15 thrusters (95/65#)
15 KB swings (53/35)
15 burpees
Rest 3 min between rounds

Performance
A1. Front squat x 5 x 3 @ 35x1 tempo
Rest 30 sec
A2. Weighted strict pull ups x 5 w/ 3 sec pause when chin over bar
Rest 30 sec

+

3 rounds for time
20 thrusters (135/95#)
20 pull ups
20 burpees over bar
Rest 3 mins between rounds

Thursday 11/6

We are still looking for a few more volunteers for Saturday's competition!

Spin Class is Coming Soon! Please start giving us some ideas on what time you guys would like to see these classes.

The Refer a Friend Program is Back! Get up to 50% off your next month membership based on the membership your friend purchases!  

Fitness
A1. Snatch balance + OHS (2+1) x 3 sets
*ohs is @ 33x1 tempo
Rest 60 sec
A2. Snatch grip RDL x 5 x 3 sets
Rest 60 sec

+

10 min AMRAP
10 Med ball sit ups (14/10)
15 med ball push ups
10 med ball sit ups
20 med ball OH walking lunge steps

Performance
A1. Snatch w/ pause at mid shin x 2 x 3 sets
Rest 60 sec
A2. Snatch Grip RDL x 5 x 3 @ 85% max snatch
Rest 60 sec

+

10 min AMRAP
10 TTB 
15 HSPU 
10 TTB 
20 Double KB Oh lunges (35/26)

Wednesday 11/5

We are in desperate need of volunteers/ judges for this Saturday's Holiday Throwdown. Please let us know if you're available to lend a hand. Thank you! 

Fitness
A1. Hang squat clean x 3 x 4 sets
Rest 30 sec
A2. Clean lift off + CG Deadlift (3+3) x 4 sets
Rest 30 sec

+

For total reps
3 min AMRAP
10 dead lifts (135/95#)
20 wall balls (20/14#)
Row for Cal
Rest 90 seconds  
X 3 rounds 

Performance
A1. Squat clean w/ pause at mid shin x 2 x 4 sets
Rest 30 sec
A2. Clean lift off + clean pull (1+1) x 2 x 4 sets
Rest 30 sec

+

For total reps
3 min AMRAP
10 dead lifts (155/105)
20 UB wall balls (20/14#)
Row for Cal
Rest 90 seconds

X 3 rounds

Tuesday 11/4

If you're not competiting in our Holiday Throwdown this Saturday, we need volunteers for judging. Please help us out and let us know if you're available. Thank you!

Fitness
A1. Push press + push jerk - 3+3, 2+2, 1+1
Rest 30 sec
A2. Hollow hold x 1 min x 3 sets
Rest 30 sec

+

For Time
21. 15. 9
Hang clean (115/75#)
Burpees

Performance 
A1. BN push jerk + front rack split jerk x 1+3, 2+2, 3+1 - building in weight
Rest 30 sec
A2. Hollow hold x 1 min x 3 sets
Rest 30 sec

+

For Time
21. 15. 9
Power Cleans (135/95#)
Burpees over bar

Monday 11/3

If you're not competing in our Holiday Throwdown but would like to volunteer, please let us know. We need volunteers to help set up and judge the competition. 

Fitness
A1. Back squat x 2 x 4 sets @ 80%
Rest 15 sec
A2. Box jumps for height x 3 x 4 sets
Rest 15 sec
A3. Dips x 5 x 4 sets
Rest 60 sec

+

"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 squats

Performance
A. Back squat x 2 reps @ 23x1 tempo x 4 sets @ 80-85%
Immediate after each 5 high box jumps w/ step down + 3 MU's
Rest 60 sec between

+

"Cindy"
20 min AMRAP
5 pull ups 
10 push ups
15 squats