Tuesday, September 11th

Bar Dips 4-4-4-4

Barbell Rows 4-4-4-4@85% 1RM

then,

50 Double Unders

25 Ring Dips

25 Pullups

40 Double Unders

20 Ring Dips

20 Pullups

30 Double Unders

15 Ring Dips

15 Pullups

20 Double Unders

10 Ring Dips

10 Pullups

10 Double Unders

5 Ring Dips

5 Pullups

For time.

*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.

Monday, September 10th

Rest Day.

*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.

Sunday, September 9th

Back Squat 4-4-4-4@85% 1RM

Wt’d Hip Bridge 4-4-4-4

then,

2 Rounds for time of:

10 Pistols/leg

10 GHD Situps

15 Step Ups/leg

15 Burpees

20 Walking Lunge Steps

20 KBS’s (53/35)

*True Grit 6 is next 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.

Saturday, September 8th

Split Jerk 4-4-4-4@80% 1RM

Band Straight Arm Pulldowns 10-10-10-10

then,

50 Calorie Row Buy In,

21-15-9 reps of:

S2OH (135/95)

T2B

50 Calorie Row Cash Out

for time.

*True Grit 6 is coming September 15th.  We will accept late registrations until the end of the day today but you will not get your shirts on the 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

 

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

Friday, September 7th

Power Cleans 4-4-4-4@80% 1RM

then,

3 Rounds for time of:

5-Bar Muscle Ups

7-Hang Squat Cleans (135/95)

9-Bar Facing Burpees

*True Grit 6 is coming September 15th.  We will accept late registrations until Sept 8th but you will not get your shirts on the 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

Thursday, September 6th

Rest Day.

*True Grit 6 is coming September 15th.  We will accept late registrations until Sept 8th but you will not get your shirts on the 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

Wednesday, September 5th

Skill Practice: Rope Climbs

then,

20:00 AMRAP of:

200M Run

2-Rope Climbs to 15′

10-Cal Ski Erg

10-Burpees

*True Grit 6 is coming September 15th.  We will accept late registrations until Sept 8th but you will not get your shirts on the 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

Tuesday, September 4th

Deadlifts 4-4-4-4@85% 1RM

then,

5 Rounds for time of:

15/10 Calorie Assault Bike

15 Deadlifts (185/125)

15 Box Jump Overs (24/20″)

*True Grit 6 is coming September 15th.  We will accept late registrations until Sept 8th but you will not get your shirts on the 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

Monday, September 3rd

*Today 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 Daniel for directions.

Labor Day Partner WOD

(one person working at a time, divide up the work however you’d like)

2 Lap Run

50 T2B

100 Walking Lunge Steps

50 Calorie Row

100 Wall Balls (20/14)

50 Partner Burpees

100 KBS (53/35)

2 Lap Run

For time.

 

*True Grit 6 is coming September 15th.  We will accept late registrations until Sept 8th but you will not get your shirts on the 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

Sunday, September 2nd

Power Snatch 5-5-5-5@75% 1RM

then,

3 Rounds for time of:

400M Run

15 Power Snatch (115/75)

 

*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.

*True Grit 6 is coming September 15th.  We will accept late registrations until Sept 8th but you will not get your shirts on the 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