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  Intermediate Strength: Weighted pushup – 5 x 5 @ 65% Muscular Endurance: 5 Rounds – 6 Renegade row / side 60 Foot broad jump *Your goal is to complete the 60 feet in as few jumps as possible Metabolic conditioning: 5 Rounds – 10 Toes to bar 20 Kettlebell swing 30 Double... READ MORE

  Intermediate Strength: Hang squat clean – 6 x 4 @ 55% Muscular Endurance: 4 Rounds – 8 Press 8 Step ups (4/side) 8 Single leg hip bridge / side *If the hips bridges are easy, throw a plate on your lap Metabolic conditioning: 30 Burpee box jump Core: 3 rounds – 45 Second... READ MORE

  Intermediate Strength: Front squat – 6 x 8 Muscular Endurance: Pull-up & Dip pyramid – 1 Pull-up, 1 Dip 2 Pull-ups, 2 Dips 3 Pull-ups, 3 Dips *Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for... READ MORE

Today we will be testing our maxes for three lifts – the lunge, the floor press, and the row. This is max lift day #3 of 3. We decided to move this day up from Tuesday to Monday so that everyone is fresh and well recovered; we’ll see how it goes! I had originally scheduled... READ MORE

  Intermediate Strength: Split jerk – 6 x 4 Muscular Endurance: EMOM for 8 minutes – 4 Chin-ups 10 Lunges Metabolic conditioning: Death by… Sprints (30 feet) *Complete one sprint the first minute, two the second minute, three the third; continue adding one sprint each minute... READ MORE

  Intermediate Strength: Back box squat – 6 x 5 @ 70% Muscular Endurance: 16 Turkish get ups Metabolic conditioning: 12 Minute AMRAP – 8 Hang power cleans 8 Box jump overs Beginner Strength: Back box squat – 4 x 8 @ 60% Muscular Endurance: 32 Half Turkish get ups Metabolic... READ MORE

  Intermediate Strength: Snatch – 1RM or 5 x 4 @ 55% Metabolic conditioning: 10–9-8-7-6-5-4-3-2-1 Deadlift @ 60-65% Kettlebell swing Burpees Beginner Strength: Snatch – 3RM or 5 x 4 @ 55% Metabolic conditioning: 10–9-8-7-6-5-4-3-2-1 Deadlift @ 60-65% Kettlebell swing... READ MORE

  Intermediate Strength: One arm row – 5 x 5 @ 25 – 30% of barbell row Benchmark Workout: Cindy Cindy: 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Benchmark Workout: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in... READ MORE

Dew It Fitness update: We will be doing snatches this Wednesday. If you like, you can complete your max lift if you haven’t yet done it.   We will also do our first benchmark WOD. The benchmark WOD is a conditioning workout which will give you the opportunity to test /... READ MORE

  Intermediate Strength: Sumo deadlift – 6 x 4 @ 70% Muscular Endurance: 5 Rounds – 8 Front squats @ 2111 8 Supinated rows @ 2111 Metabolic conditioning: 30 – 20 – 10 Burpees Toes to bar Beginner Strength: Sumo deadlift- 6 x 4 @ 70% Muscular Endurance: 5 Rounds – 8 Goblet... READ MORE