Workouts for the Week January 22nd – 27th

This Thursday is Bring a Friend Day!  Return visits are welcome.


Saturday, January 27th most of our coaching staff will be heading to Richmond to cheer on Luke Burns at the SuperFit ECC as he makes his debut in the Pro Division.  Most of us will also be sticking around for our two teams competing on Sunday…Chad Williams/Matt Sprouse, and Jeremy Rose/Lesley Humphries so if you have some cabin fever and want to make a day of it you know where we will be!.  That being said we will have a normal schedule Saturday morning!


Monday, January 22nd


Find a heavy of the following:

1 Power Snatch + 1 Hang Squat Snatch



As Many Rounds as Possible in 12 Minutes

200m Run

7 Power Snatch (135/95)

7 Handstand Pushups (25lb plates)

*inspired by SuperFit ECC

Workout Notes:  I’ve had a few questions recently in whats the difference between power and squat snatch/cleans.  Remember power means no full squat but we should still be dropping under the bar in some degree.  Squat means we are going completely under and hang means ANYWHERE above the knee.  Really think about your feet in today’s complex…we should be getting no wider than our squat position on the power snatch.  Today’s workout should be a weight we can string reps together.  Singles late are ok but not from the start.  Same with the handstand pushups.  RX is 25lb plates.


Tuesday, January 23rd

“Ride or Die”
Teams of 3
As Many Rounds as Possible in 25 Minutes
200/150 Calorie Row
120 Chest to Bare Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

*Courtesy of CFNE

Wednesday, January 24th


Back Squat










Alternating Dumbbell Snatch (50/35)

Burpees over the Dumbbell (feet should go over the db)

*8 min cap

Workout Notes: From the champ herself 


Thursday, January 25th

Bring a Friend Day!

“Cookies n’ Cream”
Teams of 2
As Many Rounds as Possible in 20 Minutes

60 Calorie Row,  60 Kettlebell Swings (53/35)
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (30/20)
20 Calorie Row, 200 Meter Run

*courtesy of Bergeron

Workout Notes:  Today Is your chance to show your friends that the hype is real.  There’s no shortcuts, no diet pills that will get you to your goals and if I’m being honest I wouldn’t want it any other way.  If what we did was easy everyone would do it…but when I get to do it beside of each of you it’s that push that makes me want to work just a little bit harder.  Buddy up and let’s throw down!  Side note to our veterans…we are going to take the beginning of class to review each of these movements with everyone.  Help out our visitors and make them feel at home!  Lastly, if you have someone that has come before they are welcome to come again.

Friday, January 26th


15-20 Minutes to work on a Gymnastics movement(s) of your choice




Thrusters (135/95)

Toes to Bar

*50 Double Unders (100 singles) after each round

Workout Notes: This workout has a slightly different stimulus than Wednesdays.  The thrusters should be heavy and should only be done unbroken early if you’re going RX.  That being said it should take no more than 4 sets to get the first two rounds done.  Same goes for the toes to bar.

Saturday, January 27th

As Many Rounds as Possible in 18 Minutes

With a Partner

70 DB Snatch (50/35)

60 Wall Balls

50 Calorie Row

40 Handstand Pushups

Workout Notes: Several repeat movements from earlier in the week but as we approach the open these are all things we will see…the more the better? 😊