Thanks to everyone that came to the party on Saturday!

We always wanted our gym to have a strong community, and based on the party it appears we have it! Thanks so much everyone.

[accordiontabs] [tab title="Weekly Warmup"] A. 2-3mins @ 70%: run, row, airdyne or skip B. 3mins lacrosse ball self massage: glutes, calves, or pecs. C. 2-3 rounds of: 10 inch worms 15 no-money drill [/tab]

[tab title="Group Metcons"] Monday 5 sets: 40sec AMRAP push-ups 20sec rest 40sec AMRAP KB Swings 20sec rest 40sec AMRAP row or airydne 20sec rest

Tuesday 10min AMRAP: 6 Thursters 8 toe to bar

Wednesday Two rounds for time of: 25 Box Jumps 25 Pull-Ups 25 Kettlebell Swings 25 Knees to Elbows 25 Wall Ball Shots 25 Burpees 25 ball slams 25 Double-Unders

Thursday 5 sets: 30sec row or airdyne 30sec, all out 30sec burpees as fast as possible 3min rest

Friday For time: 10 Wall Ball Shots 10 Pull-Ups 9 Wall Ball Shots 9 Pull-Ups … 1 Wall Ball Shot 1 Pull-Up

Saturday NO STRENGTH WORK SCHEDULED. COME EARLY IF YOU WANT TO DO YOUR STRENGTH TRAINING

PART 1: kneeling medball 2-arm chest pass. Butt must stay in contact with ankles throughout the throw. 3-4 attempts per person. Record max distance. Guys use 15lb slam ball. girls use 10lb slam ball. PART 2: TGU. 2RM per side. Take 10mins to work to max. Rest as needed. PART 3: 200m row time trial. One attempt, for time. PART 4: 12min amrap: 4 burpees, 8 box jumps, 12 kb swings to chin level [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, rest 60s A2. Chin-ups 3x2-5, rest 90sec B1. 1 ¼ Back Squat 2x5, rest 60s B2. Chin-ups 2x2-5, rest 60s C. Group Metcon

Workout 2 A. Bench Press 5x3, rest 2mins B. Powel Raise 2 or 3 sets: 8/side, rest 30s between sides C. Group Metcon

Workout 3 A1. RDL 4x8, rest 60s A2. Single Arm Standing DB Press 4x4-8/side, rest 90s B. Bulgarian Split Squat 3x6/side, 3sec lowering phase, rest 45s between sides C. Group Metcon

Workout 4 A. 4 sets, rest as needed: A1. rope climb, AMRAP 30sec A2. TGU tough set of 3 on each side A3. skin the cat 2-4reps, OR L-sit hold for 20-30sec B. 4 sets: 6 thrusters, as heavy as possible, rest 0sec 60sec AMRAP double unders (or double under practice), rest 2-3mins C. front leaning rest on rings. Accumulate 120sec D. support hold on rings, accumulate 90sec [/tab]

[tab title="Training - General"] Workout 1 A. Back Squat. 5@75%, 3@85%, 2@90%, 4x4-5@82-88% B. Group metcon

Workout 2 A. Bench press 5@75%, 3@85%, 2@90%, 3x4-5@82-88% B. Group metcon

Workout 3 A1. Front Squat 4×2@85-90%, rest 20s A2. Back Squat 4x3, rest 2-3mins B1. Chin-ups 5x3-6, rest 60s B2. TGU 5x3/side, rest 90-120sec C. RDL 4x6 [3010], rest 2min D. 3mins max double unders

Workout 4 A. Push Press 4x5 @ 80% B. Shoulder Press 2 sets of max repetitions @ 78%. Rest 2mins C. Group Metcon

Workout 5 A. Back Squat 3×2@80-85%, rest 2-3mins B. 10mins for quality, rest as needed: 5 tall box jumps 1-3 muscle-ups or 45sec of drill practice. C. 10mins for quality, rest as needed: 30sec ring support position 5-10 narrow grip chin-ups [3010] D. Front leaning rest on rings, accumulate 3mins [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Back Squat. 5@75%, 3@85%, 2@90%, 4x4-5@82-88% B. Group metcon

Workout 2 A. Snatch from high blocks (bar starts at mid-thigh) 3×3. Start at 70% and go from there. Rest 90s B. Jerk from rack. 2@75%, 2@80%, 2@85%, 1@90%, 3x1@95% rest 2min, or as needed between heavy sets. C. Group metcon

Workout 3 A. Clean and Jerk. 2@70%, 1@80%, 1@85%, 1@90%. Then 3x1 to build to a max for the day. B1. Front Squat 4×2@85-90%, rest 20s B2. Back Squat 4x3, rest 2-3mins C. Clean pull from blocks 4x4@105-110% of best clean D. 3mins max double unders

Workout 4 A. Hang Power Snatch 4x1, rest 90s B. Push Press 4x5 @ 80%, rest 2-3mins C. Group Metcon

Workout 5 A. Snatch 6x2@80-85% B. Drop Snatch + OH Squat 4x1 C. Back Squat 3×2@80-85%, rest 2-3mins D. 8mins of muscle-up practice [/tab]

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