Posts By: ryan

Friday, August 18th “The Good Life Part 2″

Friday, August 18th “The Good Life Part 2″ 500m Row 12-burpees 21-box jumps (24/20) 30/25 cal air bike 12-burpees 21-box jumps 400 run 12-burpees 21-box jumps Post time to board and FitChalk   Open Training- 1- Power clean and Jerk heavy 2 rep  

Thursday, August 17th “Ball and Chain”

Thursday, August 17th “Ball and Chain” 2 rounds for time 25-Deadlifts (185/135) 50-Wall Balls (20/14) 600m run with Med ball post time to board and FitChalk   Open Training- 1)Front squat Day 6- 4×4@83% 2)Gymnastic training Pull up, Chest to bar, or Bar muscle up

Wednesday, August 16th “Skip the Street”

OPEN & PERFORMANCE “Skip the Street” 15-10-5 Kettlebell Swings (70/45) Toes to Bar 50/35-cal air bike 5-10-15 Kettlebell Swings (70/45) Toes to Bar   FITNESS “Skip the Street” 15-10-5 Kettlebell Swings (55/35) Toes to Bar 50/35-cal air bike 5-10-15 Kettlebell Swings (53/35) Toes to Bar post time to board and FitChalk Open Training- 1. Power more »

Tuesday, August 15th “Freedom Trail”

OPEN “Freedom Trail” AMRAP 3 21/15 Calorie Row 21 Erg Burpees  Open            Performance/Fitness Max Thrusters (75/55)             (65/45) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Erg Burpees Max Thrusters (95/65)            (75/55) Rest 3:00 AMRAP 3 15/10 Calorie Row 15 more »

Monday, August 14th Eric “My Main Man” Risius

Monday, August 14th Eric “My Main Man” Risius 3 Rounds for time 400 Meter Run 15 Clean and Jerks (115/75) 75 Double Unders post time to the board and FitChalk   Open Training- 1. Back Squat day 5 4×4@83% 2. Snatch 2-2-2-1-1-1 3. Snatch Pull@ 105% of heavy rep 2-2-2-2-2  

Saturday, August 12th Teams of 3!

*Classes are regular during Tugfest weekend* Saturday, August 12th Teams of 3! 90/75-cal bike 90-cal row 90-DB Santch 60/45-cal bike 60-Cal row 60-DB Snatch 30/21-Cal bike 30-cal row 30-DB Snatch Post team time to board   Open Training- (Last Heavy day before Rumble on the River!) 1- Snatch 1 rep heavy 2- Clean and Jerk more »

Friday, August 11th “Heartbreak Kid”

Friday, August 11th “Heartbreak Kid” OPEN 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders   PERFORMANCE 3 Rounds: 10 Front Squats (155/105) 20 Pull-Ups 50 Double Unders FITNESS 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 100 Single Unders   Open Training- 1-Double under skill work 2-100-cal row or more »

Thursday, August 10th “Ring the Bell”

Thursday, August 10th OPEN & PERFORMANCE “Ring the Bell” 27-21-15-9 Russian KB Swings (70/55) Burpees 400 Meter Run FITNESS “Ring the Bell” 27-21-15-9 Russian KB Swings (55/35) Burpees 400 Meter Run post time to board and FitChalk   Open Training- Make up

Wednesday, August 9th “Bumblebee”

Wednesday, August 9th Open “Bumblebee” AMRAP 7 Power Snatch (115/75) EMOM: 7 Wall Balls (30/20) *wall balls start at 0:00*   PERFORMANCE “Bumblebee” AMRAP 7 Power Snatch (95/65) EMOM: 7 Wall Balls (20/14) FITNESS “Bumblebee” AMRAP 7 Power Snatch (75/55) EMOM: 7 Wall Balls (20/14) Open Training- 1-Front Squat 4×5@ 78%