Week of May 10 2021

FOR THE WEEK OF May 10 2021

This week’s birthdays: Lars Letonoff (Tuesday May 11)

Welcome to mother and son duo Jessica and Josiah Dorr, who have now joined our 4pm class! Families that work out together have more fun!



-Rest 2 Min-

12 min AMRAP
200m Run
20 Push-Up

-Rest 2 Min-

12 min AMRAP
200m Run
30 Air Squat



40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)


30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)


Overhead Squat:
– 5×3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *


Open Gym Or…

Group Stretch

Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)



8:00 AM Open Gym

9:00 AM Partner Workout

Friday Night (May 14) BBQ and game night at Rebels, led by Coach Charlie!

Coach Charlie has volunteered his grill and culinary skills and will be grilling up anything and everything you want Friday night, May 14! Please sign up at the gym if you plan on hanging out just so that we can make sure we have enough propane, and bring whatever meat, sides, etc. you’d like. We’ll have class as usual, so you can get your workout in and then hang out and relax, eat, play some games, and maybe even grab a few drinks from the brewery next door. We hope to see you there!

New Midday Class Times and Open Gym Policy

We’ve combined our previous 3 midday classes into 11:30am and 12:30pm only in an attempt to increase class sizes and create a more fun, energetic training environment. This change is reflected on PushPress when you go to schedule classes as well as on the website.

We’re adding additional open gym opportunities starting this week! Thursdays will stay the same, but now we’ll allow athletes to stay after class and stretch, do accessory work, etc. Here are some basic rules for the new policy:

  1. We require that you do class first – class is always the best way to increase your fitness and have the most fun!
  2. Class gets priority on space, equipment, and coaching
  3. Use the time for accessory work that you’re already familiar with – this isn’t the time to learn a crazy new skill all on your own that you’ve never even been introduced to.
  4. If you worked out in the last class before the gym closes then there will be no open gym time afterward – you can only stay for open gym if there’s another class after yours.


Week of May 3 2021Week of May 17 2021