Tuesday 6.20.17

RX L1 L2 Romanian Deadlift 4 Sets of 8 Midline 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks (4-count) 30 Banded Good Mornings Romanian Deadlift 4 Sets of 8 Midline 15 Abmat Sit-Ups 20 Arch-Ups 25 Flutter Kicks (4-count) 30 Banded Good Mornings Romanian Deadlift 4 Sets of 8 Midline 15 Abmat Sit-Ups 20 […]

Monday 06.19.17

RX L1 L2 “Cindy” AMRAP 20: 5 Pull-Ups 10 Pushups 15 Air Squats “Cindy” AMRAP 20: 5 Pull-Ups\Ring Rows 10 Pushups 15 Air Squats “Cindy” AMRAP 20: 5 Ring Rows 10 Pushups 15 Air Squats I love competition. I cherish the challenge! #builtbybergeron @progenex #romans5v3 A post shared by Cole Sager (@colesager35) on Jun 8, […]

Expansion News – Updated Project Plan 06.18.17

All, Here is the updated project plan for the expansion that we communicated on June 1, 2017.   To ensure that we keep our membership informed and provide clear visibility to our plan moving forward, I planned to release a formal timeline and project plan on June 16, 2017. Due to the expansion work we have […]

Sunday 06.18.17

RX L1 L2 Rowing: 20 Minutes Total EMOMx5: :10 seconds on, :50 seconds off EMOMx5: :20 seconds on, :40 seconds off EMOMx5: :30 seconds on, :30 seconds off EMOMx5: :40 seconds on, :20 seconds offNo extra rest between sections Rowing: 20 Minutes Total EMOMx5: :10 seconds on, :50 seconds off EMOMx5: :20 seconds on, :40 […]

Saturday 6.17.17

RX L1 L2 Teams of 3 AMRAP 20: 7 Cal Row 7 Box Jumps (24″/20″) Shuttle Sprint 7 KBS (70,53) Shuttle Sprint Teammates cycle through, one athlete at a time completing full rounds. Score is total number of rounds the team completes in 20 minutes Teams of 3 AMRAP 20: 7 Cal Row 7 Box […]

Friday 6.16.17

Accessory and Balance Work At a steady pace, 4 Rounds of: 2 Strict Press 3 Push Press 4 Push Jerks Rest 1:30-2:00 b/t sets *Start around 50% effort on first set with empty bar and add weight on each round as skill allows RX L1 L2 21 DB Power Cleans, 21 Ring Dips, 400 Meter […]

Thursday 6.15.17

RX L1 L2 Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (Coaches Choice) 100 Calorie Row Teams of 2: 100 Burpees 100 T2B\Knee-ups 100 Jumping Lunges 100 Kettlebell Swings (Coaches Choice) 100 Calorie Row Teams of 2: 100 Burpees 100 Knee-Ups 100 Jumping Lunges 100 Kettlebell Swings (Coaches […]

Wednesday 6.14.17

RX L1 L2  Starting on the 0:00… EMOM x 8 1 Squat Clean (80%) Starting on the 12:00… EMOM x 8 1 Squat Snatch (80%) Starting on the 24:00… For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3: Unbroken Overhead Squats (95/65)  Starting on the 0:00… EMOM x 8 […]

Tuesday 6.13.17

Accessory and Balance Work A. 4 rounds without rest of: 15 sec AMRAP of side raises (palms down) 15 sec of Hercules Hold (thumbs facing up) Rest 1 minute, then… B. 4 rounds without rest of: 15sec of AMRAP side raises (thumbs up) 15sec of Hercules Hold (palms up) Rest 1 minute, then… C. 2 […]

Monday 6.12.17

RX L1 L2 Bench Press 7 Sets of 3 Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 Sets of 15 4 x 25/20 Calorie Row Rest 1:00 Between Rounds Bench Press 7 Sets of 3 Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 Sets of 15 4 […]