Article Of The Week:
10 Training Tips From Josh Bridges:

Video Of The Week:
Hip Opening Sequence To Help W/ Rotation And Lead To A Better Squat:

Nutrition Information Of The Week:
Food Breakdown Article With Great Insights:

*Gymnastics Class Is Cancelled This Week On Tuesday At 8AM
*Cleaning Out Our Extra Inventory Of Shirts: $10 Per Shirt Or 3 For $20
*Grab A New AMRAP For Autism Cup This Week!

Click Here To Access Beyond The Whiteboard To Log S3 Workouts:


Warm Up:
5 Grasshoppers/Leg
10 Leg Swings Multi Directions
20 Jumping Jacks
5 Clean Muscle Pulls
5 BB Pause Push Presses
5 BB Good Mornings

A) Back Squat: 4X5-6 @ 40×1 Tempo; Rest 3 Minutes
B) Every 2 Minutes For 12 Minutes (6 sets):
Power Clean And Jerk:
Sets 1-2; 4 Reps
Sets 3-4; 3 Reps
Sets 5-6; 2 Reps
*Go Up In Weight Every 2 Sets

Tier 3:
A) Back Squat/Box Squat: 3X6-8 @ 40×1 Tempo
B) Every 2 Minutes For 12 Minutes:
3 Hang Power Cleans+3 Push Press

Cool Down:
1 Minute Grasshopper Hold/Leg
1 Minute Banded Hamstring Distraction
1 Minute KB Shoulder Distraction

Purpose: Strength/Olympic Lifting Development
Focus: Follow Tempos On Back Squats; Good Reps Before Increasing Weight


Warm Up:
50 M Walk On Tip Toes In Hollow
50 M Buttkicks Up Hill
100 M Jog Downhill
20 Russian KBS
20 Standing Calf Raises
20 Walking Lunges

A) 8 Rounds: (:30 On/:30 Off)
Max Effort Ab Mat Situps
Max Effort Ball Slams (Rx=30/20)(T2=20/15)
Max Effort Double Unders (3:1) (T2=Max Effort Attempts Or Singles)
Max Effort KBS (Rx=1.5/1.0)(T2=1.25/.75)
B) For Time:
400 M Double KB Farmers Walk (Rx=2.0/1.5)(T2=1.5/1.0)

Tier 3:
A) Same As T2; Scale Weight Accordingly
B) For Time:
200 M Double KB Farmers Walk

Cool Down:
1 Minute Forearm Stretch (Sit Back In Heels)
1 Minute KB Calf Smash
1 Minute Runner’s Stretch

Purpose: Intervals/Capacity Work
Focus: Push Each :30 With No Break If Possible/Stay With In 1 Or 2 Reps Every Round


Warm Up:
6 Minute AMRAP:
5 Yoga Pushups
10 M Forward Bear Crawl
20 Shoulder Taps
30 Mountain Climbers (15/Leg)

A1) 5X:
Push Press: 2 Reps
-Rest :30-
A2) Single Arm DB Rows @ 21×1 Tempo: 6-8 Reps
-Rest 2 Minutes-
B) 5X:
In 2 Minutes Complete The Following:
25/20 Calorie Row
Max Effort Pushups @ 20×1 Tempo W/ Time Remaining
-Rest 2 Mintues Between Sets-

Tier 3:
A) Same; Sub 5-6 Push Press Reps
B) Same As T2; Scale Accordingly Pushups (20/16 On Calorie Row)

Cool Down:
3 Minute Cooldown Walk
1 Minute Partner Pec Hold
1 Minute Banded Shoulder Distraction

Purpose: Strength+Explosive Power/High Aerobic Power Intervals
Focus: Continuation Of Push Press Cycle/Push Each 2 Minutes 90%+ On Row; Quality Pushups Each Round


Warm Up:
100 M OH Plate Walk
5 Strict Hanging Leg Raise
10 Bar Kips
5 Squat Toe Holds
:20 Dead Hang Hold

A) Overhead Squat: 6-5-3-2-2
B) For Time:
400 M Run
25 DB Power Snatch Left (Rx=50/35)(T2=35/20)
25 DB Power Snatch Right
5 Rope Climbs (T2=10 DB Renegade Rows No Pushups+10 K2E)
*10 Minute Cap
C) 3 Rounds:
6 V-Ups
12 Knee Tuck Crunches
:20 Hollow Rock
:20 Superman Hold
-Rest 1 Minute-
*Rest During Sets As Needed

Tier 3:
A) Overhead Squat Technique/Practice/Wall Squat Work 15 Minutes
B) For Time:
200 M Run
10 DB Hang Power Snatch Right
10 DB Hang Power Snatch Left
10 Ring Rows
200 M Run
10 DB Hang Power Snatch Right
10 DB Hang Power Snatch Left
10 Ring Rows
200 M Run
C) 3 Rounds:
10 Knee Tuck Crunches
:20-:30 Plank Hold
:20-:30 Alternating Superman
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute Multi Direction Lat Pull
1 Minute Cobra/Child’s
1 Minute LAX Ball To Scapula

*Purpose: Strength/Technique/High Aerobic Power+Muscular Endurance
*Focus: Continuation Of OHS/Fastest Power WOD; Push Hard And Select Weights/Movements That Allow For High Work Output


Warm Up:
5 Minute Row @ 60-65%
5 Power Jumps
5 Air Squats @ 20×1 Tempo
5 1/2 Burpees

A) 18-15-12-9-6-3
Thrusters (95/65)
Burpee Box Jumps (24/20″)
*100 M Run After Set Of 18
*200 M Run After Set Of 15
*300 M Run After Set Of 12
*400 M Run After Set Of 9
*500 M Run After Set Of 6
*600 M Run After Set Of 3

Tier 2:
25 Minute AMRAP:
8 Thrusters
8 Burpee Box Jumps
200 M Run

Tier 3:
4 Rounds:
5 Burpees
10 Wall Balls
15 Step Ups
200 M Run
-Rest 2 Minutes Between Rounds-

Cool Down:
1 Minute BB Quad Smash
1 Minute Banded Hip Distraction
1 Minute Box Pigeon

*Purpose: Aerobic Capacity/Muscular Endurance
*Focus: Do Not Blow Up Too Soon; Pace 75-80% From Start

Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Foundations: 10:00 AM
Open Gym: 10+11+12