Thank You


Workout of the Day

A1.) Weighted Ring Dip 3-6 reps

A2.) 10m Handstand Walk or Hold on wall with appropriate skill level (shoulder taps etc)

B.) 5 Rounds:

3 Bar Muscle Up

6 Knees to Elbow

9 Bar Facing Burpee


Tall Snatch + 2 ohs (From the Hip) build to a tough single in 10 minutes 

5 X 3 Snatch @ 75% (20" between each rep), rest 2 minutes between sets

Clean pulls 3x3 @ 110%

Wednesday Reminder


Workout of the Day

A1.) Renegade Man Maker x 10 (power clean instead of squat) (50/35)

A2.) Ring support hold 10-20” (turn palms forward if easy) x 3 , rest 90”

B.) 2 Minute AMRAP X 3, rest 2 minute between each

Row Sprint (20 cal/15 cal)

Strict Press (95/65)

Push Press (115/80)

Jerk (135/95)

Tight Shoulders?


Workout of the Day

A1.) Max Strict Ring Dips

A2.) 20-30” Chin over bar hold, chest touching (weighted if possible)  x 3, rest 2  

B.) Master’s Games Qualifier:

For Time:


Shoulder to OH (135/95)

C2B Pull Ups



Push Press 1 rep Max


Every 3 minutes x 5

3 Thrusters (increasing weight)


GCF "Pack The Place"


Workout of the Day

A1. Weighted Barbell Step up 4-6/side

A2. PVC Snap to Hollow 10 reps

A3. PVC Snap to Arch 10 reps, x 3, rest 1 minute

B.) 5 Sets (15 minutes)

M1 Double Front Rack Carry w/ KB 40 meters

M2 Single Arm DB Squat x 8/side (50/35)

M3 30” Unbroken DU or Practice

Reaching Your Goals

Reaching Your Goals

Workout of the Day

A1.) CGBP, 4-6 reps 30x0

A2.) Strict Weighted C2B Pull ups 4-7 reps 20x0

B.) For Time:


Sumo Deadlift High Pull w/ KB (70/53)

C2B Pull Ups

OLY Class

A.) 1 Snatch Dead Lift + 1 Snatch High Pull + 1 Hang Snatch x 8 Climbing

B.) Clean Pulls 5x3 build from 100% of your 1 rep max

What is the Core?


Workout of the Day

A1) Close grip Bench Press 6-9 reps

A2) Strict C2B Pull Up Max Reps, 20x0, rest 3 minutes x 3

C)2 Sets:


500m Row Sprint

AMRAP Ring Muscle Ups

Rest 3 minutes between sets

OLY Class

1 Rep Max Squat Clean

Rest 5 Minutes

5 Minute AMRAP

Thrusters @ 60% of 1RM Clean