July - 2018

Thursday 7/26/18

Enjoying deload so far? After your warm up today we are doing mobility work for thoracic extension. Set up with a bench and a barbell and...

Wednesday 7/25/18

We are continuing our deload with a strength training Wednesday. A. Bench press 3x3@70% B1. Chest supported row 2x12 B2. Banded face...

Monday 7/23/18

It’s deload week! Make sure you are on a light template day if you’re in the nutrition challenge. Back squat 3x4@65% 15 minute AMRAP 200m...

Saturday 7/21/18

Saturday’s at SASC are to make up missed workouts or to do extra conditioning and mobility training. 4 rounds with a low intensity effort...

Friday 7/20/18

Friday classes at SASC do strength training. As seen in previous posts, Conditioning occurs in various intensities to work different...

Thursday 7/19/18

Today is a moderate training day focusing on what I call “engine work”. We are doing interval conditioning training. S&C: 4 rounds 4:00...

Wednesday 7/18/18

Today’s workout is focusing on cardiac output. Pacing yourself is key which is why farmers carries are worked into the rounds (to give...

Tuesday 7/17/18

Todays workout is a 20 minute EMOM You will be alternating movements each minute until you’ve complete 4 rounds. Minute 1) 3-5 Ring Pull...

We get a lot of questions about what makes us different. Are we a CrossFit gym, is it a bootcamp...

Monday 7/16/18 Strength and Conditioning: Back Squats 4x4@82% 5 Rounds :30 prowler sprint *rest 3-4 minutes in between rounds Strength...