Strength E2MOM:  Push press 10-10-10-10 Set 1 - 52% of 1RM push press, Set 2 - 55%, Set 3 - 58%, Set 4 - 58%   Strength II Take 10 minutes to build to a heavy set of 10 strict press.   Workout of the Day: "Flight Simulator" 5 unbroken double unders 10 unbroken double...

Strength/Gymnastics: 3 sets of 9:  Strict press 3 sets of 7:  Push press 3 sets of 5:  Push jerk-After each set:  Perform 7 strict toes to barWorkout of the Day: "Don't Look Back" AMRAP in 10 minutes: 10 GHD sit-ups (or 20 AbMat sit-ups) 10 left-arm overhead walking...

Strength:  Strict press 4 x 6 (across) - E2MOM Workout of the Day: "Not a Bad Thing" 21-15-9 KB swings (70/55) Ring dips Between each round, perform 3/2 rope climbs -Compare to 3/16/18, 4/26/17 and 8/3/16 ...

CONGRATS TO OUR SEPTEMBER 2018 SOUTHIE OF THE MONTH, KENDRA KOK! Strength:  Overhead lifts With a running clock, establish heavy singles at each of the three lifts below: Minutes 0:00 - 5:00 - 1 rep strict press Minutes 5:00 - 13:00 - 1 rep push jerk Minutes 13:00 - 21:00...

MAX EFFORT MAY EVENT 5:  Max rope climbs in 3 minutes (15 ft) Strength:  Strict press 4 x 6 (across) - E2MOM Workout of the Day: "Tabata Mash-up" 8 rounds of the following: 20 seconds max calorie bike 10 seconds rest 20 seconds max box jumps (24/20) 10 seconds rest 20 seconds max push...

CONGRATS TO MAY 2018 SOUTHIE OF THE MONTH, JENNY PARK! MAX EFFORT MAY EVENT 2:  Max bar MUs in 3 minutes Strength:  Strict press 4 x 6 (across) - E2MOM Workout of the Day: "Up In Here" 10-20-30-20-10 Hand release push-ups 1-2-3-2-1 Rope climbs ...

Congrats Jonathan and Matt! Challenge of the Day:  Try one vegetable and one fruit you don't normally eat.   Strength:  Strict press 4 x 6 (across) - E2MOM Strength II:  Snatch grip push jerk 5 x 3 (climbing) - E2MOM Strength III:  Snatch pull + hang power snatch OTM x 10: 1...

Challenge of the Day:  Go all day without any soda, alcohol, or refined sugar. Strength:  Strict press 4 x 6 (across) - E2MOM Strength II:  Deadlift - 5 sets of 5 (15 minutes on the clock for this portion) 5 @ 65% of 1RM DL 5 @ 70% of 1RM...