by Colin | Dec 26, 2014 | Blog / Workouts
A. Bench press – Work up to a heavy set of 5. B. 10 minute AMRAP of: 6 deadlifts at bodyweight or 50% of 1 rep max, whichever is LESS 12 push-ups 24 double-unders.
by Colin | Dec 25, 2014 | Blog / Workouts
Gym is closed today except for a team workout from 2:00-3:30 pm. All members, On Rampers, and teen members are welcome. Come and work off your holiday excesses.
by Colin | Dec 24, 2014 | Blog / Workouts
Merry Christmas everyone! The gym is closed today. We are closed tomorrow as well, except for a team workout from 2:00-3:30 pm.
by Colin | Dec 23, 2014 | Blog / Workouts
A. Push press + split jerk: Increase to working weight, then do 3 sets of 2 push presses + 1 split jerk. B. 3 rounds not for time: 5 single-leg deadlifts per leg (2 KBs or DBs) 1-4 rope climbs 25 GHD situps. **Just a reminder that we have restricted hours this...
by Colin | Dec 22, 2014 | Blog / Workouts
A. Back squat – 5×3 @ 65-70%, with 3 sec pause at bottom on each rep. B. Every minute on the minute for 10 minutes: 3 power cleans @ 75% 5 max height jump squats. C. December challenge. **Just a reminder that we have restricted hours tomorrow evening....
