- Gauntlet For Glory, our first ever in-house partner competition, is slated for August 18th. Read more here!
- Our new schedule starts this Monday, August 6th: the 9am morning class will be moved to start at 9:30am. We will also be removing our 7pm class on Tuesday and Thursday evenings.
- For a blog by Coach Mark James about the upcoming programming, click here!
“The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.”
How would you grade your nutrition this week?
Hips, Glutes, Quads and Shoulders
B. Skill/Strength work:
B1. Front Squat 4×8 AHAP
B2. Dumbbell Shoulder press 4×8 AHAP (use 2 DBs)
Tabata Wall Ball (20/14)
Rest 2 min
Tabata Pull Up
*A Tabata is a 4 minute, high intensity, interval workout where you alternate working for 20 seconds and resting for 10 seconds for 8 rounds.
* with a 10-minute running clock you will complete a Tabata of wall balls from minutes 0:00 to 4:00, rest from 4:00 to 6:00, then complete a Tabata of pull-ups from 6:00 to 10:00.
Post WOD Recovery:
Roll out T-Spine and Forearm smash