Track Today’s Movements

Open Gym Time: 3 – 4 pm @ Crown Point

Daily Challenge: “Hair Trigger”


Proficient – 5 x 2 Deadlift
Beginner – 5 x 5 Deadlift


100 OH Swings

Proficient = for time (53#/35#).  This is a tracked challenge so be strict with ROM.
Beginner = not for time.  Sets of 10 at light weight.


Fat Loss/Conditioning Circuit: 8 Rounds

8 Deadlifts @ 50 – 70%
30’ Reverse Plank
10 MB Slams
1 Lap Around Parking Lot



  • Beginners, do not go heavy on our deadlifts today regardless of workout.  Learn the technique and kinetic awareness required to perform them safely and effectively.
  • For those proficient on the FL/Conditioning circuit, option to go heavier (70%) for muscle growth, slower pace.
  • Make sure to get full extension overhead on our MB slams.  Stay a bit lighter and go fast and explosive!  When done right, this is a great movement to add more reps on your pull-up PRs.



Power Hour: 6 pm @ Crown Point

Today we will be focusing on drill work and speed getting under the bar, the most critical component for continuing to increase weight and set PRs.

A: Cleans in the 3rd Pull Position 5 x 5 @ 40%
B: Snatches in the 3rd Pull Position 5 x 5 @ 40%
C: Pick Snatch or Clean, work on heavy sets of 1 – 2 reps