Workout of the Day (WOD)

Monday 10/19/15

Thank you to everyone that came out to the 5 Year Anniversary Party, it was a huge success and a ton of fun.  If you didn't make it, no worries you will see plenty of pictures from the event and we will have more things coming up, so don't miss our next one :-)

We worked hard at cleaning up the gym on Sunday but there still may be a hint of PBR and champagne.

The pictures from the party will be coming out soon.  Thanks to Chris D for organizing the photo booth and he is in the process of editing and sorting through the pictures now.  I can't wait to see them.


Deadlift (with PERFECT posture and mechanics) @ 30X0 tempo (so I want a 3 second negative then touch and go the reps, no lifting at the top, work the negative)
Set 1 – 5 Reps @ 50% of 1RM
Set 2 – 3 Reps @ 75% of 1RM
Set 3 – 2 Reps @ 85% of 1RM
Set 4 – 1 Rep @ 85-90% of 1RM 1
Set 5 – Test 3-Rep Max (one attempt, don't use the negative tempo but these must be touch and go reps)

12 Minute AMRAP
15/8 Push-Ups (FB 5 HSPU)
15 Wall Balls (20/14) (FB 10 Pistols each leg = 1)
15 V-Ups (FB 10 Toes to Bar)

haha I had no idea

Today's Workout

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