The Script: Workouts for the week of 082718

 Joel and Lulu competed Friday night at the Vintage Summer Series and they kicked ass! Thanks to everyone who came out and supported them! 

Joel and Lulu competed Friday night at the Vintage Summer Series and they kicked ass! Thanks to everyone who came out and supported them! 

FIRST SATURDAY IS THIS WEEKEND! Invite your friends to come out at 8am or 9am for a FREE Workout with amazing people (like yourself)! 

The Founder's Fitness Deal can be purchased here

If you signed up for the Nutrition Challenge, you will be placed on a team this week and sent an email regarding what needs to be done to prep for the September 4th kick off. 

The Book Club begins September 4th and we are reading The Four Agreements for our first book. We will have an order of books delivered to the gym so you'll be able to purchase there. And yes, we are looking for the best prices on Amazon so we can save us all some money! We also created a page on the website for the book club that you are able to find here! 

 

The Script: Monday 082718

The Warm Up: 

Redwing Run

Then, 3x

1 Wall Climb

Burpee Broad Jump Down

In-Step Back 

 

The Clinic: Med Ball Cleans 

 

The Conditioning: 4 RFT 

12 Hang Clean (95#/65#)

9 HSPU

6 Burpee Box Jumps (24”/20”)

 

 

The Script: Tuesday 082818

The Warm Up:

Redwing Run

3x 

20 Jump Rope 

10 Plate Ground to Overhead 

5 Burpees 

 

The Conditioning: 3 RFT

800m Run

100 Double Unders 

25 Deadlifts (135#/95#)

 

 

The Script: Wednesday 082918

The Warm Up: 

Redwing Run

4x

6/6 Hang DB Snatch 

6 Push Ups w/ Shoulder Taps 

18 Jumping Lunges 

 

The Strength: Push Jerk + Split Jerk  

 

The Conditioning: 10:00 AMRAP

4-3-2-1-2-3-4 

Muscle Ups 

16 Alt DB Snatch

 

 

The Script: Thursday 083018

The Warm Up: 

 

The Conditioning: EVERY 4:00 x 5

400m Run/500m (350m) Row/.7 Mile Bike 

ME Handstand Walks (SUB: Bear Crawls & Walking Lunges)

 

 

The Script: Friday 083118

The Warm Up: 3x 

Taco Loop Run

12 Kb Deadlifts 

9 Eye Level Swings

6/4 Strict Pull Ups 

 

 

The Conditioning: “DT”

5 RFT

12 Deadlifts (155#/105#)

9 Hang Powre Cleans

6 Push Jerk