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Tuesday July 9

Skill: Handstand Push up development ON A 7:00 RUNNING CLOCK… 1000m Row then… Max HSPU in Remaining Time Immediately into… FOR TIME* 35 DB Manmakers (35/25)|(25/15) *In this workout, the Manmaker does not include a squat. *1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

Tiffany SuretteTuesday July 9

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Monday July 8, 2019

STRENGTH 5×5 (30×1) Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets- WORKOUT 4 ROUNDS FOR TIME 200m Run 20/15 Cal Bike 12 Strict Pull-ups -15:00 Hard Cap

adminMonday July 8, 2019

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Loading Coach, Please Wait #8

How’s it going? We have made it. Summer in Maine is finally here to stay! However, with the coming of summer comes blazing heat midday and high humidity in all its glory. Anyone melt, burn to a crisp, or begin sweating in places you didn’t know or forgot you could sweat from yet?  With that I’m going to take this

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Tiffany SuretteLoading Coach, Please Wait #8

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Saturday July 6

20min AMRAP Teams of 2 1 Teammate completes whole round then switch 12 wall balls 9 burpees over DB 6 DB Push Press (3 on each arm) 100m run Open/Performance 20/14, 50/35 Fitness 14/10, 35/20 *Score is total rounds and reps for whole team

Tiffany SuretteSaturday July 6

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Friday July 5 (opening late at 7am!)

Hero WOD GLEN For Time: 30 Clean and Jerks (135/95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees 45min time cap Come to class ready to roll! Open – as written Performance – as above with only 5 rope climbs and 50 burpees Fitness – as above with 800m Run’s, 5 Rope Climbs, 50 Burpees Hero WOD

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Tiffany SuretteFriday July 5 (opening late at 7am!)

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Wednesday July 3 (Reminder closed July 4th!!)

WOD Brief STRENGTH: 1RM Front Squat 15min METCON: Barbell chipper will absolutely require a strategy to complete quickly. Small fast sets when there are large amounts of repetitions is typically a great strategy. The time domain for this piece is 8 – 14 minutes. One barbell per athlete. Extra: Athletes should have between 45 and 1:15 per round to do

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Tiffany SuretteWednesday July 3 (Reminder closed July 4th!!)

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Tuesday July 2

WOD Brief Strength: 1 RM Push Press 10min to build to a heavy for the day. METCON: Be sure to give yourself at least: 15 sec to get back on the rower after your max set, prior to the start of the next round as well as a minimum of 30 sec to do push press. Lighter is better today!

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Tiffany SuretteTuesday July 2

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Saturday June 29

Cold Steel Partner Workout Teams of 3 For time: 60 Power Cleans (185/125) 80 Pull-ups 360 Double Unders 80 Pull-ups 60 Power Cleans (185/125) P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style. Example: P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order

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Tiffany SuretteSaturday June 29

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Why hello there. It has been a bit drizzly on and off the last week but also some beeauuutiful sunny days. I hope you all have gone and enjoyed your fitness or went on an adventure or two. My favorite places to get outside is Baxter State Park and Gulf Hagas. Taking time to do things outside of the gym

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Tiffany SuretteLoading Coach, Please Wait #7

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Friday June 28

WOD Brief METCON: For those that didn’t rest yesterday, we are going long…again! Let’s be sure to scale the rope climbs from the beginning if you think they will slow you down. Be sure to choose a weight that you can cycle confidently from beginning to end. The Pressure is On! For time: 10 Shoulder to Overhead 135/95 1 Rope

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Tiffany SuretteFriday June 28

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