Less than a month away from the Open! Have you registered yet?!

We had a lot of fun with some partner workouts last week for friends and family week. This week we will be back to business with workouts that will be sure to test your mental game.

The week will start with a fast paced workout that will leave you feeling wobbly in the legs. Whenever we see the assault bike in a workout we know what’s in store… legs on fire, lungs working to their max capacity and arms just holding on for life. Pair that with front squats and you’ve got yourself a leg burner. Lets hit this one hard guys!

Tuesday is a fun day of lifting. We have a clean complex for you and guess what?!…we want to see some max efforts so let’s go heavy! Ten sets will give you plenty of time to build up to a challenging/questioning your decisions weight, but let’s stay focused for this one, hit your positions and all will go perfectly.

Hump day! Wednesday’s workout will be just what you need to make it over that weekly slump. Nothing is better than a chipper style workout with a 40 minute cap. With a little bit of everything, this one will be a challenge to finish within the time cap. Be prepared to take out all of your work frustrations on this workout – you’re going to need the extra help!

Thursday is a day to dial it back to make sure we get recovered for Friday’s workout. We have a quick 3 rounder with some recovery cardio and stretching to finish up this session.

Friday… its been a while since we did a named workout, and since we will be doing one today, why not make it a hero wod. Friday we will be getting at “The Lyon” to honor Capt. David Lyon, 28, of Sandpoint, Idaho, who was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013.

5 rounds, each for time of:
7 squat cleans
7 shoulder-to-overheads
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Rx weights: 165/115

Score is total time including rests.

As usual make your plan for what days and times you plan to get to the gym. Find a buddy to hold you accountable and make it happen. No excuses!

See you at the box!