DOUBLE STRENGTH DAY Strength 1 A1 - Front squat -Build to a heavy 3 in 15 minutes. Repeat that top weight 1-2 times. A2 - Chest supported Seal Row -4 x 10 Strength 2 [...]

Workout 10 RFT 5 Box jumps (24/20) 3 Devil’s Press(50/35) 7 Knees to elbow 9/6 cal bike   Mobility QL Rig stretch - 1 min per side Pigeon pose on box - 1 min/leg

Strength A1 - Deadlift -4 x 8 @70% *Going up a *tad* this week on all the major lifts A2 - Collapsed Hip Extension -3 x 8/leg   Workout 9 min AMRAP 9 Air squat [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 3pm. **Unfortunately Gainz Club is cancelled for the remainder of the year.** See you tomorrow! [...]

Workout Scotty 11 min AMRAP 5 Deadlifts (315/205) 18 Wall balls (20/14) 17 burpees, over the bar 10 min rest DG 10 min AMRAP 8 Toes to bar 8 DB Thrusters (35/25) 12 DB [...]

Strength A1 - Close/narrow grip bench press -4 x 10 @ 65% of your 1RM *Ring finger where the knurling and smooth part of the bar meet. A2 - KB pullover on a medball - [...]