March 3, 2019


What a fun 19.2! I am so proud of all of you that made yourself a little bit uncomfortable by doing the workout Rx’d. It’s not easy to do, especially when your are unsure that you are capable. It took courage and confidence, and for that you should feel proud! Good job!

We have laid all of the lost and found items out by the PVC pipes for you to take home. The remaining items will again be donated at the end of the week.
Also, take a look at the shoes and return them to the equipment closet if they are yours. We have also reorganized the personal jump ropes in the equipment closet. Our goal is to eliminate any unused shoes or jump ropes!!

And one final note… please try to remember to bring your stuff with you when you leave the gym. The only space we have for equipment to be left overnight is in the cubbies by the PVC pipes. Thank you for your cooperation šŸ™‚


3-4 Sets:
Tempo Back Squat, x5 (32X2)
Half-Kneeling Landmine Press, x8-10/side
Plank Push Ups, x10
Crossover Symmetry, x1-2 Exercises

In a 12 Minute Window:
Row 1000m
AMRAP “Cindy” in Remaining Time:


Gymnastics Buy-In:
Muscle Ups, 3Ɨ3+

Back Squat
Every :90-sec for 6 Sets:
Set 1: 3 Reps @ 77%
Set 2: 2 Reps @ 82%
Set 3: 1 Rep @ 87%
Sets 4-5-6: 1 Rep @ 90%-92%

For Time:
Row 1000m
3 Rounds:
6 Ring Muscle Ups
9 Push Press (135/95)
12 Bar-Facing Burpees
*12 Minute Cap

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm