August 22, 2016

Possible Open Gym on Sundays

We’ve had requests to have an Open Gym on Sundays. In order to do so and compensate coaches, we would offer an open

gym add-on to your membership for $40/month. Before confirming, we’d like

to make sure we have enough interested athletes. If you are interested, please click the survey link below and vote on which time would work best for you. Please vote by Wednesday and we will make a decision. Thanks!

Please vote once: 

Note: Open gym will be for making up a

workout from earlier in the week, doing an engine or Structure workout or

fine-tuning technique and skills. The purpose of Open Gym is not to add a

lot more volume to your training schedule. If you are already coming

in 5-6 days per week, you need rest in order to progress! 



Workout of the Day
*do these hip openers before we begin the

barbell warm-up
Warm up
2 sets of
10 goblet squats @ a tempo (3 sec down 3 sec up)
1:00 frog stretch

Barbell warm-up

Every 2 minutes for 6 minutes/3 sets
2 Squat clean & split jerk
Rx+ 225/150 Rx 185/125 M55+ 145/95

Rest 3 minutes

Every 1:30 for 6 minutes/4 sets
2 Squat clean & split jerk
Rx+ 205/135 Rx 155/105 M55+ 115/75

Rest 3 minutes

Every 1 minute for 6minutes/6 sets
2 Squat clean & split jerk
3 Rx+ 185/125 Rx 135/95 M55+ 95/55

5×2 Back squats
3 seconds down, 3 seconds pause, 3 seconds up
* barefoot

3 sets of:
6 supine weighted pull ups
8 each arm dumbbell rows

Post your scores to the Whiteboard.


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!