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Week In Preview – June 5th, 2017

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Signal loud and clear with your body that you love being right where you are. Physically radiate fun, fight, passion, and poise, no matter what the circumstances.”

— James E. Loehr


Thanks to everyone who came out to Murph at both locations!  We had a great turnout all around, with more people than we’ve ever seen wearing weight vests.  A great way to honor the fallen.

We’ve been seeing a lot of various PRs around the gym lately and we’re extremely proud of everyone.  Don’t forget that if you made a big achievement, or know of another athlete who has crushed it lately, send me an e-mail and it will be included in the newsletter!

We have several events coming up over the next few weeks, and we want to see you there!

First up is the Baseline Nutrition Workshop coming up on the next two Tuesdays!  Follow that link and sign up for one of them.  This is a great opportunity for new and experienced athletes.

Second is the World’s Largest Kids Party which will be this Saturday, June 10th.  Follow that link as well to learn more!  We need a lot of volunteers!

Let’s see what the week looks like!

Monday – Olympic Lifting Day!

Every 3 minutes for 7 sets perform 1 hang squat clean and 1 front squat.  This will be heavy and focus a lot on technique.  Finish up with some accessory strength work at the end.

Tuesday – Hard Rowing

Start off with some fun wheel barrow walks!  After we have some fun with that, get serious with 4x1k rows with 3-5 minutes of rest in between.  Go hard and fast!

Wednesday – 2017 Regional Event 1

It’s like a harder version of Murph.  Wear a 20/14 lb weight vest for Rx.  Run 1200 meters, then 12 rounds of 4 STRICT Handstand Push-ups, 8 Chest-to-Bar Pull-ups, and 12 air squats.  25 minute time cap.  Yes, this is extremely hard.  Yes, some regional level athletes were time capped.  Yes, there will be scaling options!  Check out some of our hometown boys in this video of Event 1 front Central Regionals!

Thursday – Forearm Pump

EMOM for 21 minutes of farmer’s carry, calorie row, and heavy deadlifts.  Good form today, a little lower intensity after Wednesday.

Friday – Everybody’s Favorite Movements

30-20-10 of……Burpees and Overhead Squats!  RED Friday, work a little harder and complain a little less!

Saturday – Partner AMRAP

With a partner do as much as you can with your partner of supine barbell rows, KB/DB strict press, and box jumps.  While one partner works the other does single unders.

Looking forward to this week!  Get out and enjoy the sun while we have it!

See you on the floor!

-Coach Scott