SG is ready for some deadlifts Reminder! This weeks Schedule: Thursday: 8 & 9 a.m.Thanksgiving workout Friday: Noon and 3:30-6:30 – Weightlifting Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90% x 2 reps Set 6 – 95% x 2 reps Rest 3 minutes between sets. – Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Toes to Bar 15 Box Jumps (24″20″) 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)Read more

Someones happy its Monday! Reminder! This weeks Schedule: Thursday: 8 & 9 a.m.Thanksgiving workout Friday: Noon and 3:30-6:30 – Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (3 reps @ 32X1) Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep. – Metcon Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 200/150 Meters of Rowing or 15/10 Calories of Assault Bike Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 Thrusters (95/65 lbs) Minute 4 – 12 Chest-to-Bar Pull-UpsRead more

Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 30 Double-Unders 10 Front Squats (155/105 lbs) 10 Toes to BarRead more

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead more

Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat – Metcon Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″)Read more