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– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Goblet Squat (24/16)
III. Mobility

Impact/Focus #1: Front Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: “Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)

Notes: Scaling options for those unable to use bodyweight for bench press will be available.

Post reps for both exercises in all rounds.

Skill Development
Gymnastics Skills Circuit

Samy Daghir

7 thoughts on “01.06.2016”

  1. Noon fun.
    FS: 185# x3 – felt kinda light.
    Lynne: 1st time. 6-7/6-7/6-7/6-7/10-5 Happy about the pull ups. Max was 4s for quite some time. These days I’m managing 7 plus per set. #trusttheprocess
    *Still feeling sore on the injury. More rest, mob, and heat.


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