4.13.20

The newest public health order from the Bear River Health Department has allowed us to reopen. OPEN gym hours will resume in place of scheduled classes. Thank you for your patience during these unprecedented times. Please keep sanitizing equipment after use as well as staying home if dealing with any symptoms. Together we’ll stay healthy and strong.

A. Warm Up

3 sets NFT

20 Shoulder Elevated on Bench Hip Thrust (Fast reps)

10 Goblet Squats @ 30X0 Tempo


10 Ring Row @ 3030 Tempo

B. Strength

Touch and Go Power Snatch

3 reps Every Minute x 8 Minutes @ 55% of 1RM

C. Conditioning

10 minute AMRAP

10 Squats


9 DB Snatches, right arm 50/35


10 Push-ups


9 DB Snatches, left arm 50/35

Recent Posts

See All

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B