Friday, September 21st

Test Week

Bench Press 1-1-1-1-1 to a 1RM

Weighted Strict Pullup 1-1-1-1-1 to a 1RM

then,

800M Run

21-Bench Press (Men-bodyweight/Women-60% bodyweight)

21-CTB Pullups

400M Run

15-Bench Press

15-CTB Pullups

200M Run

9-Bench Press

9-CTB Pullups

For time.

*compare to 12/19/17

 

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

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Thursday, September 20th

Test Week starts today!

Back Squat 1-1-1-1-1 to a 1RM

Weighted Pistol 1-1-1-1-1/leg to a 1RM

then,

The Crippler

30 Back Squats (225/155)

1 Mile Run

or 

The San Fransisco Crippler

30 Back Squats (225/155)

1000m Row

*compare to 10/23/17

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

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Wednesday, September 19th

Last Day Of Deload Week

DB Push Press 12-12-12

DB Rows 12-12-12

then,

21-15-9 reps each of:

HSPU’s

Pullups

9-15-21 reps each of:

DB S2OH (40/25’s) (RX+ 50/35’s)

Ring Rows

for total time.

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

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Monday, September 17th

Deload Week

Single Arm KB Front Squats 12-12-12/arm

Hamstring Curls 12-12-12

then,

18:00 AMRAP of:

10-KB Cleans w/Right Arm (53/35)

50ft Walking Lunge w/KB at Chest

10-KB Cleans w/Left Arm

50ft Walking Lunge w/KB at Chest

30-Situps

*compare to 5/3/17

 

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Saturday, September 15th

3 Mile Run for time.

*Today is our True Grit 6 competition!  We will have no classes or open gym on today but if you aren’t competing, judging or volunteering come out and cheer on the competitors!  The first heat will start at 9:00am.  For more info go to: truegritcomp.wordpress.com

*Main Street will be closed until 10:30am due to the Humana 5K.  If you are competing in True Grit today please give yourself time to get here, you may have to park on Market Street and walk to The Ville.  Heat 1 starts promptly at 9:00am.

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Friday, September 14th

Rest Day.

*True Grit 6 is Saturday, September 15th.  We will have no classes or open gym on Saturday but if you aren’t competing, judging or volunteering come out and cheer on the competitors!  The first heat will start at 9:00am.  For more info go to: truegritcomp.wordpress.com

*The 5:30pm class will be cancelled today in order for us to set up for True Grit.  Open gym will also be cancelled at this time.

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Thursday, September 13th

DB Deadlifts 12-12-12@60% 1RM

then,

15:00 AMRAP of:

20-KB SDHP’s (53/35)

15-K2E’s

10-Burpees Over KB

*Bonus WOD*

16 Tabata Rounds of :20 on, :10 off Rowing for total Calories

*compare both wods to 3/2/17

 

*True Grit 6 is this Saturday, September 15th.  We will have no classes or open gym on Saturday but if you aren’t competing, judging or volunteering come out and cheer on the competitors!  The first heat will start at 9:00am.  For more info go to: truegritcomp.wordpress.com

*This Friday the 5:30pm class will be cancelled in order for us to set up for True Grit.  Open gym will also be cancelled at this time.

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Wednesday, September 12th

Deload Week Starts Today

DB OHS 6-6-6-6/Arm

Single Leg Bridge 6-6-6-6/leg

then,

4 Rounds for time of:

400M Run

20 KB Snatch (total, 53/35)

25 Wall Balls (20/14)

30 Situps

*True Grit 6 is this Saturday, September 15th.  We will have no classes or open gym on Saturday but if you aren’t competing, judging or volunteering come out and cheer on the competitors!  The first heat will start at 9:00am.  For more info go to: truegritcomp.wordpress.com

*This Friday the 5:30pm class will be cancelled in order for us to set up for True Grit.  Open gym will also be cancelled at this time.

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.