Monday September 21, 2020

September 21, 2020

Hex Bar Deadlift
build up to heavy 5

6 Rounds
2 Hex Bar Deadlift (90% of 5)
3 Tukish Get-ups

3 Rounds for Time
400m Run or 500m Row
12 DB Push-up to Row

Wednesday September 16, 2020

September 16, 2020

Squat build up to heavy 5Press Pressbuild up to heavy 1 5 Rounds 3 Squats (90% of 5)2 Push Press (85% of 1) For Time: 21-15-9DB ThrusterToes to bar or V-ups

Read the full article →

Monday September 13, 2020

September 14, 2020

The air quality outside in Portland today is “hazardous”. We are still open, however the doors will be staying closed. With COVID and the poor air quality we understand everyone has different risks tolerances. Until the air quality improves and we’re able to open the door again, the gym floor will be limited to no […]

Read the full article →

Wednesday September 9, 2020

September 9, 2020

Seated Press build up to heavy 1Glute Bridgebuild up to heavy 5 5 Rounds 2 Seated Press (85% of 1)3 Glute Bridge (90% of 5) Conditioning 5 Rounds for Time:250m Row 8 DB Push-up to Row or 3 Rounds for Time30 KB Swings 20 Wall Balls10 Burpees

Read the full article →

Monday September 8, 2020

September 8, 2020

Hex Bar Deadlift build up to heavy 1 THEN 5 Rounds3 Hex Bar Deadlifts (85% of 1)6/6 Windmills For Time:400m Run 40 Air Squats30 Sit-ups20 Push-ups10 Pull-ups

Read the full article →

Monday August 31, 2020

August 31, 2020

Squat build up to heavy singlePressbuild up to heavy 2 THEN2 Squat at 85% 3 Press at 90% 4 Rounds for Time250m Row 10 Ball Slams

Read the full article →

Friday August 28, 2020

August 28, 2020

Glute Bridgebuild up to heavy 1Seated Pressbuild up to heavy 2 5 Rounds 3 Glute Bridges (80% of 1)3 Seated Press (85% of 2) 4 rounds Odd: Prowler Single + 12 DipsEven: Prowler Double + 6 Dips

Read the full article →

Monday August 22, 2020

August 24, 2020

Hex Bar deadliftbuild up to heavy 2 5 Rounds2 Hex Bar Deadlifts (85% of 2)3/3 Turkish Get-ups 14 Minutes 30 seconds on 30 seconds off alternating Ball SlamsHand Release Push-ups

Read the full article →

Friday August 20, 2020

August 21, 2020

Floor Pressbuild up to heavy 1 5 Rounds2 Floor Press (85% of 1)8 RDL 10 Minutes on the minute20 KB Swings

Read the full article →