Super Saturday

Just as a heads up…since we have so many competing this Saturday there will be no classes!  We apologize for the inconvenience but all the coaches will be in Richmond cheering on our athletes at the Richmond Superfit.  If anyone is interested in going down to spectate we will post info later in the week regarding car pool, heats, etc.

Also, super proud of all those who came in today and crushed the long row.  Not all workouts are fun…sometimes you just need to row for 12 minutes.  We like to keep it varied!


Wednesday, August 20th


3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk then 1@95%, 1@90%



As Many Rounds as Possible in: 8 min

200m Run

20 Alternating Pistols (goblet squats)

10 Push Jerks (155/115)


3min Max Effort Barbell Burpees