“Hey guys, it’s me coach TJ. Just a heads up this workout is about to kill you. Sorry for that. ¯\_(ツ)_/¯”


News

We got some fun workouts for you this week. So come in and check them out.

We’ll be ordering ECF sweaters! Check out our Facebook for the design and come into the gym to check out the sizes.

Sign up for the Track Town Smack Down? If you haven’t, do it! And spread the word! IT’S GOING TO BE SWEET. Ye gurl.

Workout

Alternating EMOM (3 of Each)
8 Front Squats (from the ground)
8 Burpees over the Bar
**Alternate between burpees and fronts squat (may be done with partner with equal strength)**
RX = 135/95
RX+ = 155/105

Partner Workout
14:00 Clock

Buy In
Partner 1: Run 200m
Partner 2: 50m-70m Farmer Carry; 70/53
**Both partners working at the same time but opposite moves then switch until both partners complete 2 runs and 2 farmers carry**

Then

Increasing Rep AMRAP with time remaing (I go, you go style)
3 Power Cleans 135/95
3 Box Jump 24/20
**Each Partner Completes round while opposite partner rests.**
**The Reps Increase by 1 on each move until the clock expires.**


Athlete’s WOD

EMOM10:
20 Dubs
1 Snatch
*Start at 70% and Build

E3MOM x4:
:30 ME Back Squat @70%

4 RFT
10 DB Cleans/Thrusters 50/35
20 Cal Row/400m Run
12 Pull Ups
*Alternate between movements per round
**Rx+ is 2 Bar MU + 10 C2B