Our next squat cycle is officially under way. It actually started yesterday. It’s the Rippetoe Squat Program and will last 10 weeks. We will be squatting on Mondays, Tuesdays and Thursdays. If you miss a squat day, feel free to talk to your coach on the next day you’re in the gym about making up the missed session(s) and how best to approach missing a day or two. Or better yet, make sure you get your butt in here on those days and don’t miss any squat days.

It was great and a little surprising to see some serious strength PR’s while we were testing over the last couple of weeks. Considering our focus has been on preparing for the Open and only maintaining strength over the last few months, it’s awesome that what we’re doing is working on many levels. That said, we can’t wait to see what kind of PR’s everyone will be posting at the end of this squat program and beyond. #GetSomeGainz

Workout of the Day 4/18/2017 – Tuesday


A. RSP – Week 1, Day 2
Front Squat 6 x 3 # 65%

B. Met-Con
10 Dumbbell Thrusters (50#/35#)
50′ Dumbbell Walking Lunge

Score total reps. 50′ of lunges = 10 reps.

CrossFit Lite

A. Met-Con
3 Rounds:
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Rest 2 minutes between rounds. Score total time not including last rest.

CrossFit 101

EMOM 15:
0: 60′ Farmer Walk
1: 20 Double Unders
2: 10 Slam Balls

8 KB Swings
8 Push-Ups
8 Box Jumps