Wednesday 7.12.2017

Guess who's going back to the Granite Games for round two!? This gal!

Guess who's going back to the Granite Games for round two!? This gal!

1. Push Press
15:00 - Build to a heavy single for the day

2. "Capsize"
AMRAP 3
Push Press @ 50% 
AMRAP 3
Max Pull Ups
AMRAP 2
Push Press @ 50%
AMRAP 2
Max Pull Ups
AMRAP 1
Max Push Press
AMRAP 1
Max Pull Ups

3. Cool Down & Mobility
3-5:00 Row/Bike/Ski at light effort
Couch Stretch x 2:00 per side

Tuesday 7.11.2017

Jen in her typical Wonder Woman pose :P

Jen in her typical Wonder Woman pose :P

Head over to junkbrands.com and let us know what style/design you'd like to buy!
Order goes out tonight!

1. "Coastline" 
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP

2. Sumo Deadlift
5x3 @ 50% 1RM Deadlift
*Focus on speed and efficient pulling

3. Aerobic Work
3 x 5:00 Run/Bike/Ski
Rest 3-5:00 between

Monday 7.3.2017

Regina getting all handstandy on the summit of Moosilauke. 

Regina getting all handstandy on the summit of Moosilauke. 

**HOLIDAY HOURS IN EFFECT MONDAY & TUESDAY**
Monday: 5:30am Normal Class, Open Gym 9-12, 5-7pm
Tuesday: ONE CLASS @ 9am

"Ohana"
Against a clock set for 12:00
1:00 Max Double Unders
1:00 Max DB Snatch
2:00 Max Double Unders
2:00 Max DB Snatch
3:00 Max Double Unders
3:00 Max DB Snatch

Friday 6.30.2017

Those aren't spirit fingers... THESE are spirit fingers!

Those aren't spirit fingers... THESE are spirit fingers!

1. Bergen Town
5 RFT:
200m Run
10 HSPU
10 C2B Pull Ups
10 Deadlifts (185/125)

*This workout should be fast and zippy
with nowhere to hide :)

2. Clean Grip Deadlit
3x3 @ 100%+ 1RM Clean

3. Core Work
Alternating Tabata Intervals of:
Hollow Rock/Hold
Front Plank

Monday 6.26.2017

The highlight of this weekend was these four ladies conquering Mt. Washington in rather harsh conditions. Cheers, ladies, you earned every inch of that mountain!

The highlight of this weekend was these four ladies conquering Mt. Washington in rather harsh conditions. Cheers, ladies, you earned every inch of that mountain!

1. "Mr. World"
3 RFT:
15 Calorie Row
12 Power Snatches (95/65)
9 Burpees

2. Push/Pull Supersets
3 Push Press (heavy)
Max Reps Strict UB Pull Ups

3. Core Work
L-Sit x 2:00 in hold

Friday 6.23.2017

Congratulations, Sully, your wedding was incredible. Many years of warmth and love for your beautiful family. 

Congratulations, Sully, your wedding was incredible. Many years of warmth and love for your beautiful family. 

1. "Carry On"
For time:
1200m Run
30 Overhead Squats (75/55)
30 Pull Ups
20 Overhead Squats (75/55)
20 Pull Ups
10 Overhead Squats (75/55)
10 Pull Ups

2. Hang Power Snatch
Build to a heavy double

3. Goat Work

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