Thursday, July 31st


Good Day Tribe!!

So, this last couple months the staff has been thinking about how to engage our athletes EVEN more. Challenges, setting PR’s, pushing each if you a little harder then usual..etc. This month (July) we have been working on the Push Press and this Thursday July 31st, we will PR!!! YAY!

That being said, everyone knows the Athlete Board where we keep all of your PR’s of the Snatch, Burpee’s, Mile run..etc. In the past, we (your proud coaches) have kept track of your Personal Records for you. The thing is that we feel that in doing this for you, we are robbing you of the thrill of increasing your number on the board and also the accountability of keeping track of and acknowledging your progress and accomplishments!

SO… we are going to try something new. Starting, tomorrow or whenever you get a new PR, YOU will be responsible for updating your numbers on the PR board. After class is over, you will grab the appropriate maker (red or blue),you will find your name and you will write down the amazing feat that you just conquered. Its time to hold yourself accountable for all the AMAZING things you do in our community.

It will be fun and our hope is that you will take on a new sense of ownership and pride for all your victories and milestones. That being said…if you are among the athletes that does not record your workouts, weights, times and PRs… why don’t you take that on for the month of August and see what a difference it can make in your engagement, learning curve, and progress. You may be surprised at what a difference it can make!

Train on family! Get up and never give up!
All levels

A) Push press

B) 5 rounds
5 Ring dips
10 Push ups
15 OH walking lunges 45/25


Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest until the running clock hits 24:00, and then…
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)


Mobility WOD