Programming July 24-28, 2023

July 23, 2023
Programming July 24-28, 2023

What a fun and night of workouts with the best community around! Swolestice Part 2 was on fire! With a Snatch Ladder to start, running into biking into rowing to get us all super sweaty to jump rope fun, hang squat cleans and gymnastics; there were PR's throughout the gym.

One of the reasons we love hosting these summer events is that it is open to anyone to grab a partner, maybe even someone they don't usually workout with, and challenge themselves in a different way. For all those that participated in either events, congratulations for stepping up to the challenge and having fun along the way with us.

Here are the results from this past Friday's Summer Swolestice II

RX Male/Male

1st: Stephen & Thomas Team The Boyz

2nd: Ron & Bao Team Robo WOD

RX Female/Female

1st: Annabel & Nicole J Team Almost Masters

2nd: Jesse & Ashley S. Team Traffic Cones

3rd: Tiffany D. & T Team TnT

RX Male/Female

1st Zach & Heather Team Farmraised & Cornfed

2nd Val & Tom L. Team We met on Facebook

3rd Seth & Ariel Team Purple Cobras

Intermediate Male/Male

1st. Joey & Ben Team Beefcake Factory

2nd Todd & Mike F. Team Ageless Wonders

Intermediate Female/Female

1st Emily & Jennifer I Team Damian

2nd Sandra & Jennifer R. Team 70s RX Dreamers

3rd June & Shauna Team Thelma & Louise

Intermediate Male/Female

1st Bianca & Jason Team SwoleMates

2nd Jessica & Patrick Team Discovery Channel

3rd Jeff & Ashley G Team Morning Coaches

Scaled Female/Female

1st Adrianna & Jeris Team Womb-Tang Clan

2nd Maddy & Kaitlin Team Cowgirls

3rd Deanne & Marian Team Chalk Dirty to Me

Scaled Male/Female

1st Amanda & Carlos Team The Mighty Moscow Mules

2nd Ashleigh & Mike B. Team SwoleMates

3rd Colleen & Curt Team C & C

Coming this week for programming:



For time:
20 Push Press, 95/65
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Rest 1 min
15 Push Press, 115/75
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Rest 1 min
10 Push Press, 135/95
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Rest 1 min
5 Push Press, 155/115
10 Burpee Box Jump Overs, 24/20
5 Ring Dips



Squat Clean 2-2-2-2-2-2


5 rounds for time of:
3 Squat Cleans, 95/65
3 Front Squats, 95/65
3 Thrusters, 95/65



Turkish Get-up 4-4-4-4-4,
Bicep Curl 10-10-10-10-10,
Dumbbell Bent Over Row 8-8-8-8-8,


In 4 mins do:
Run, 400 m
then in the remaining time,
5 Push-ups
10 Sit-ups

Rest 2 min

Repeat WOD



Tempo Deadlift 3-3-3-3-3


21-15-9 reps, for time of:
Deadlift, 225/155


Tabata Row Calorie

The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.


Complete as many rounds as possible in 15 mins of:

Row, 250 m
15 Handstand Push-ups
10 Alternating Pistols
5 Chest-to-bar Pull-ups

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