Saturday, 6.25.2016

A) Strength Clean and Jerk: Work up to a moderate single (80%-85%). Rest 90s. B) Conditioning “Last Man Standing” 3 RFT: Run 800 meters 20 Clean and Jerks (115, 75) 15 Pull-ups *Goal of the Day: Complete your Pull-ups in no more than 2 sets. L3: (95, 65)...
Monday, 5.23.2016

Monday, 5.23.2016

A) Max Effort Lower Back Squat: 5@65%, 5@75%, 5 or more@85%. Rest 2-3:00 *Take 3-4 sets to work up to your 65%. Last set is an AMRAP set.  B) Conditioning For time: 10 Power Cleans (135, 95) 20 Thrusters (135, 95) 30 Front Rack Reverse Lunges (135, 95) (Total) 40 T2B...
Saturday, 1.30.2016

Saturday, 1.30.2016

Conditioning For time in teams of 3: 300 Calorie Row 300 Wallballs (20, 14) 300 Double Unders 300 Calorie Row *One person works at a time. Split work however desired. *Goal of the Day: Have fun! Work with someone you’ve never worked with before =) 40:00 cap  L2:...
Meet your 2015 Beast of the Year!

Meet your 2015 Beast of the Year!

Meet the man, the myth, the legend– your 2015 Beast of the Year, Mr. Thomas Osuch. We hunted him down and held him at gunpoint to answer these questions. Hope you enjoy! Name:        Tom Osuch aka Cap Joined 781:          October 2013 Occupation:        Vice...

The Shoulder Press

The shoulder press, otherwise known as the strict press is an essential movement of the press series followed by the push press and the push jerk. All three movements have the same rack start position and all finish with the bar overhead with legs, hips and elbows...

Open Gym cancelled

Hi all- Open Gym is cancelled for tomorrow, and I apologize for the very late notice. my family is having an impromptu memorial service tomorrow for my grandmother that I’d like to attend. We are short staffed at the moment and we hate to close the gym for any...