Random Sunday Night: New T-Shirts, Beer Mile and In House Throwdown

Random Sunday Night: New T-Shirts, Beer Mile and In House Throwdown

We got more T shirts and Tank Tops coming. Do people think these are as sick as I do? Don’t answer if you don’t like Captain America and we might have to talk about your membership.

Dates for Beer Mile and Internal Throwdown Announced This Week!

Beer Mile: Team and individual. Start thinking of your friends/members who will help you win. Throwdown: Teams of 2. This year can be any gender mix. M-M, F-F, M-F. Get your partner secured early!




Strength : Deadlift
Find a 1 rep max, PR goal

WOD : 9 Minutes
Run 800m, then with remaining time AMRAP
4 Pull-ups
2 Squat Clean 135/95

  • Make clean weight heavy but doable for double entire time

S: 400M, Jumping Pull-ups, 75/55
L1: 600M, Banded Pull-ups, 115/75

Rx+: 2 Muscle Ups, 185/135
Competitor Rx+: 2 Muscle Ups, 225/155

  • Competitor Rx will be a new standard for scaling up specifically for people who are competitively minded, gearing towards the Open and beyond. This will be on occasion, mainly when the workout has movements which standards are defined by the Open and are required to be common practice for a competitor of that level.



Core : 10m AMRAP
18 Russian Twists 20/14
15 Toe Touches
12 Weighted Situps
9 Straight Arm Plank Knee to Elbow (opp elbow to opp knee)


Conditioning : 2 Rounds
Row 500m/Assault Bike 30/25 Cal
40 Hollow Rocks
Row 500m/Assault Bike 30/25 Cal
70 Double Unders/ 120 Singles


The Program

1. Strength and WOD

2. Barbell Complex
EOM for 20m : 1 Power Clean + 3 Front Squat + Push Jerk, heaviest able

3. Barbell Good Morning
5-5-5-5-5, heaviest able
– perform 25 GHD Situps AFAP after set 1, 3, and 5