Thursday 3/16/17


PVC Pipe Warm-up


Skill- Movement Review



“The Chris Complex”

25 Minutes on the Clock:

1 Chris Complex

1 Strict Pull-up

1 Push-up


2 Chris Complex

2 Strict Pull-ups

2 Push-ups


3 Chris Complex

3 Strict Pull-ups

3 Push-ups


*Continue in this pattern

What is The Chris Complex you ask?

1 Deadlift

1 Hang Power Clean

1 Front Squat 

1 Strict Press

1 Back Squat

1 Snatch Balance


RX= 75/45#

RX+= 95/65#

*You must Strict Press in The Chris Complex for it to be RX or RX+


New Open Gym Schedule starts this week:

-Monday, Wednesday, Friday: 10am-11:30am

-Tuesday Night: 7:45pm-9pm

-Friday Night: 6:30pm-8pm

-Sunday: Noon-1pm


17.4 this Friday!

*Live event Thursday night @ 8pm   


Weightlifting Seminar Saturday, April 1st   *12-3pm

*Sign your name on the board at the gym

*$60 per person- Only 20 spots available

*Please sign-up by March 17th


Posted on March 15, 2017 .