Tom Roth 11/22/22 Tom Roth 11/22/22

Wednesday, November 23

Workout

With a partner, for time:

6 rounds (alternating) of:
12 push presses (115/75 lb)
12 burpee box-jump-overs

Then,
400 m run (together)

Then,
4 rounds (alternating) of:
9 push presses (135/95 lb)
9 burpee box-jump-overs

Then,
400m run (together)

Then,
2 rounds (alternating) of:
6 push presses (155/105 lb)
6 burpee box-jump-overs

Then,
400m run (together)

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Workout

With a partner, for time:

6 rounds (alternating) of:
12 push presses (115/75 lb)
12 burpee box-jump-overs

Then,
400 m run (together)

Then,
4 rounds (alternating) of:
9 push presses (135/95 lb)
9 burpee box-jump-overs

Then,
400m run (together)

Then,
2 rounds (alternating) of:
6 push presses (155/105 lb)
6 burpee box-jump-overs

Then,
400m run (together)

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Tom Roth 11/21/22 Tom Roth 11/21/22

Tuesday, November 22

Workout

For total rounds:

4 rounds of:
As many rounds as possible in 2 minutes of:
8 chest-to-bar pull-ups
8/6 bike erg calories

Rest 2:00

As many rounds as possible in 2 minutes of:
10 GHD sit-ups
10 ball slams

Rest 2:00

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Workout

For total rounds:

4 rounds of:
As many rounds as possible in 2 minutes of:
8 chest-to-bar pull-ups
8/6 bike erg calories

Rest 2:00

As many rounds as possible in 2 minutes of:
10 GHD sit-ups
10 ball slams

Rest 2:00

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Tom Roth 11/20/22 Tom Roth 11/20/22

Monday, November 21

Workout

5 supersets of:
5 back squats (pick load)
10 ring dips
Max set of push-ups

Rest as needed between efforts.

Score is load on back squat and total push-up reps.

__________

Recipe of the Week

This week we have “Life Changing Squash” from the Washington Post. Let your coach know what you think!

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Workout

5 supersets of:
5 back squats (pick load)
10 ring dips
Max set of push-ups

Rest as needed between efforts.

Score is load on back squat and total push-up reps.

__________

Recipe of the Week

This week we have “Life Changing Squash” from the Washington Post. Let your coach know what you think!

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Tom Roth 11/19/22 Tom Roth 11/19/22

Sunday, November 20

Rest day or make-up day

__________

Thanksgiving Schedule

Wednesday, November 23: Regular schedule through 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24: Closed

Friday, November 25: Closed

Rest day or make-up day

__________

Thanksgiving Schedule

Wednesday, November 23: Regular schedule through 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24: Closed

Friday, November 25: Closed

Tom Roth 11/18/22 Tom Roth 11/18/22

Saturday, November 19

Workout

For time:
1 mile run

Then,

3 rounds of:
20 GHD sit-ups
20 hip extensions

Then,

1 mile run

Workout

For time:
1 mile run

Then,

3 rounds of:
20 GHD sit-ups
20 hip extensions

Then,

1 mile run

Tom Roth 11/17/22 Tom Roth 11/17/22

Friday, November 18

Workout

3 rounds for total reps of:
1:00 air bike (cals)
1:00 kettlebell swings (53/35 lb)
1:00 thrusters (95/65 lb)
1:00 pull-ups
1:00 burpees
1:00 rest

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Workout

3 rounds for total reps of:
1:00 air bike (cals)
1:00 kettlebell swings (53/35 lb)
1:00 thrusters (95/65 lb)
1:00 pull-ups
1:00 burpees
1:00 rest

__________

Thanksgiving Schedule

Wednesday, November 23

Last class at 5:00 p.m. No 6:15 p.m. class.

Thursday, November 24

CLOSED

Friday, November 25

CLOSED

Tom Roth 11/16/22 Tom Roth 11/16/22

Thursday, November 17

Workout

As many rounds as possible in 20 minutes of:
5 hang squat cleans (155/105 lb)
50 ft handstand walk
30 double unders

Workout

As many rounds as possible in 20 minutes of:
5 hang squat cleans (155/105 lb)
50 ft handstand walk
30 double unders

Tom Roth 11/15/22 Tom Roth 11/15/22

Wednesday, November 16

Rest day or make-up day

__________

Reminder: New Merch Has Arrived

Pick up your pre-orders at the gym.

If you missed the pre-order, check in with a coach to get our new designs while they last!

Rest day or make-up day

__________

Reminder: New Merch Has Arrived

Pick up your pre-orders at the gym.

If you missed the pre-order, check in with a coach to get our new designs while they last!

Tom Roth 11/14/22 Tom Roth 11/14/22

Tuesday, November 15

Workout

For time:
5 strict muscle-ups
125 ft d-ball bear hug carry (100/70 lb)
4 strict muscle-ups
100 ft d-ball bear hug carry (100/70 lb)
3 strict muscle-ups
75 ft d-ball bear hug carry (100/70 lb)
2 strict muscle-ups
50 ft d-ball bear hug carry (100/70 lb)
1 strict muscle-ups
25 ft d-ball bear hug carry (100/70 lb)

__________

New Merch Is Here!

Pre-orders have arrived. Talk to a coach to pick yours up.

Miss the pre-order? There is a small quantity available for purchase. Get ‘em while they last!