Saturday, September 1st

Bench Press 8-8-8@75% 1RM

Strict Pullups 8-8-8 (weighted if possible)

then,

15:00 AMRAP of:

10-Pullups

15-Pushups

25ft Bear Crawl

10-Pullups

15-Pushups

50ft Bear Crawl

10-Pullups

15-Pushups

75ft Bear Crawl

etc.

*Today is the last day to get your teams registered for True Grit 6 and get your shirts on the day of the competition.  We will accept late registrations until Sept 8th but you will not get your shirts on the 15th.  Get your team signed up today!    Competition date is September 15th. If you’d like to compete but don’t have a team we have a signup sheet by the white board. You can also email us to get on a team. If you’d like to help judge please add your name to the sheet.  We still need several more judges.  

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

 

**This Monday we will have our free Labor Day workout at 10:30am.  Everyone is invited so bring a friend!  All other classes and open gym are cancelled for the day.   After the class all members and their families are invited to the Barnetts house to swim, cookout and relax!  Email, call or text for directions or more info.

 

Friday, August 31st

Back Squat 8-8-8 @ 75% 1RM

DB Stiff Leg Deadlift 8-8-8

then,

21-15-9 reps each of:

Calorie Row

Back Squat (185/125)

rest 2:00, then

9-15-21 reps each of:

Burpees Over Bar

Front Rack Forward Lunges/Leg (95/65)

For total time.

 

*September 1st is the last day to get your teams registered for True Grit 6 and get your shirts on the day of the competition.  Get your 4 person (2 men/2 women) team signed up today!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  Competition date is September 15th. If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.  We still need several more judges.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

 

**This Monday we will have our free Labor Day workout at 10:30am.  Everyone is invited so bring a friend!  All other classes and open gym are cancelled for the day.  We will reopen Tuesday at 6:00am.

Thursday, August 30th

Push Jerk 5-5-5-5@75% 1RM

DB Rows 8-8-8-8

then,

4 Rounds for time of:

5 Ring Muscle Ups

10 Push Press (115/75)

15 GHD Situps

20/15 Calorie Bike

 

*September 1st is the last day to get your teams registered for True Grit 6 and get your shirts on the day of the competition.  Get your 4 person (2 men/2 women) team signed up today!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  Competition date is September 15th. If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.  We still need several more judges.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Wednesday, August 29th

Rest Day.

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Tuesday, August 28th

Front Squat 8-8-8@75% 1RM

Hamstring Curls 8-8-8

then,

50 Calorie Ski Erg

25 Clean & Jerks (135/95)

50 Calorie Row

50 Wall Balls (20/14)

For time.

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Monday, August 27th

Skill Practice:  Double/Triple Unders & Bar Pullovers

then,

7:00 EMOM of:                (Scaled to)

1-K2E                                1-Hanging Knee Raise

1-T2B                                1-Hanging Straight Leg Raise

1-Bar Pullover                      1-Jumping Bar Pullover if possible

1-Bar Muscle Up             1-Jumping Bar Muscle Up or Jumping CTB Pullup

then,

12:00 AMRAP of:

30-Double Unders

20-Pushups

10-Ring Rows

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Sunday, August 26th

Reverse Hyperextensions 8-8-8

&

Hollow Rocks :30-:30-:30

then,

Deadlifts 2-2-2-2-2@90% 1RM

then,

“Dianne”

21-15-9 reps each of:

Deadlifts (225/155)

HSPU’s

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Saturday, August 25th

Rest Day.

Today is our free class at 9:00 & 10:00 so bring a friend!

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Friday, August 24th

Sotts Press practice 8-8-8

OHS 2-2-2-2-2@90% 1RM

then,

30-OHS (95/65)

60-DU’s

20-OHS

40-DU’s

10-OHS

20-DU’s

For time.

*Bonus*

7:00 EMOM of:

15-KBS (53/35)

5-Burpees

*This Saturday is our free class at 9:00 & 10:00am so bring a friend!

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Thursday, August 23rd

Shoulder Press 2-2-2-2-2@90% 1RM

Pendlay Rows 2-2-2-2-2@90% 1RM

then,

Buy In: 750M Ski Erg

21-15-9 reps each of:

Ring Dips

Back Extension

Pushups

Calorie Row

For time.

*This Saturday is our free class so bring a friend!  Classes at 9:00 & 10:00am.

*Get your 4 person (2 men/2 women) teams together for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com