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Wednesday 7/28

How’s your mobility? If you can’t get into deep ranges of motion, you can’t access and recruit more muscle mass. If you can’t access tons of muscle you can’t get stronger. WORKOUT for Wednesday 7/28/2021 Complete all three: a. establish a 5RM back squat b. establish a 5RM deadlift c. 5k row for time Post […]

Tuesday 7/27

We still have an active EQUIPMENT RENTAL program at the gym. Come get some dumbbells or a medicine ball from us! CONDITIONING for Tuesday 7/27/2021 READ: Weightlifting Hidilyn Diaz (55kg) Wins First Olympic Gold Medal for the Philippines – BarBend As a Filipino-American I’m super proud! Keep an eye out for Team USA to show […]

Monday 7/26

WORKOUT for Monday 7/26/2021 every minute on the minute for 7 minutes: hang snatch (or clean) + power snatch (or cleans) + snatch (or clean), then AMRAP in 20:00 400m run 21 perfectly-vertical kettlebell swings, 16/24kg 12 (strict) chest-to-bar pullups Post scores to whiteboard! WATCH:

Sunday 7/25

Join us at 10am on Zoom for Yoga with IVAN.MVMT RSVP via PushPress for meeting room info. CONDITIONING for Sunday 7/25/2021 WATCH:

Saturday 7/25

Good luck to Tony, Scott, and Daisy who compete in the Sasquatch Strength Summer Classic Weightlifting Meet! WORKOUT for Saturday 7/25/2021 70 kettlebell swings, 16/24kg 60 toes-to-bar 50 pistols 40 kettlebell shoulder-to-overhead, 16/24kg 30 pogo burpee 20 muscle-ups 400m run after each line! KBS then run then t2b then run then single leg squat then […]

Friday 7/23

Your setup and approach to each lift can mean success or failure so be intentional every time you lift until it’s automatic. WORKOUT for Friday 7/23/2021 Warmup every minute on the minute for 12 minutes a. 30 (UB) double unders b. 1-2-1 OR 1-2-3-2-1 wall walks c. :30 of pullups or muscle-up practice (preferably strict) […]

Thursday 7/22

CONDITIONING for Thursday 7/22/2021 READ: Five Takeaways From the 2020 CrossFit Games Documentary, “RESURGENCE” – Morning Chalk Up

Wednesday 7/21

Do you work your individual prehab & rehab exercises? WORKOUT for Wednesday 7/21/2021 Warmup every minute on the minute for 12 minutes a. 30 (UB) double unders b. 1-2-1 OR 1-2-3-2-1 HSPU c. :30 of pullups or muscle-up practice (preferably strict) d. 2 Power + 3 hang SN/CL, building in weight Strength back squat 6 […]

Monday 7/19

Anyone miss BELL BALL? WORKOUT for Monday 7/19/2021 Warmup 2-3 rounds at your own pace with a single bell or bumper plate 200m waiter’s walk 8-12 front squats 8-12 push press 8-12 RDL 8-12 situps or toes-to-bars 1-2-3-2-1 HSPU strength progressions MetCon 10 rounds for time: 10 pullups 20 kettlebell swings, 20/32kg READ: Preparing For […]