Up Coming Gym Events
November 18 (Saturday 6 to …)
Our Biggest Event Every Year!
Whiteboard Of the Day
Today we hit the fun Nasty Girls benchmark workout that combines moderate load weightlifting and gymnastics.
This should be a sub-15:00 workout; advanced athletes should push to finish sub-10:00.
Nasty Girls requires a lot of higher skill strength endurance. Avoid going to failure even if it means strategically resting a few reps before you think you actually need to.
Stay smooth and steady on the air squats.
Scale muscle-ups to the hardest gymnastics pulling movement you can perform for 3+ reps throughout the entire workout.
Choose a hang power clean load that allows you to chip through the reps in 2-3 sets each round.
We will focus on finding the best scaling option for each movement during the warm-up and prepare accordingly.
Metcon Of the Day
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)