Saturday July 4th one class at 9am! Function/RX/Compete: A.) Super Set Bench Press 4×5 Single Leg RDL’s 4×5 *perform 1 set of each before resting   Function: B.) For time: 40 cal bike then 21-15-9 Deadlift (155/105) K2E then 40 cal bike Perform/RX B.) For time: 800 m run then 21-15-9 Deadlift (185/125) T2B then 800 m run Compete: B.) For time: 800 m run then 21-15-9 Deadlift (225/155) T2B then 800 m run Results to BTWB!Read more

So this “21 Questions…” comes with notes from me.  Because Bromberg, as people lovingly call him, is someone you have to know to fully understand.  This Marine has been through his share of hard work and sacrifice but his sarcasm and playfulness never waver.  Truly, it’s members like Mike that bring life into the gym. What do you do for a living? I am the Director of Emergency Management for the Olmsted County Sheriff’s Office. What’s your favorite thing to do outside of the gym? Hockey, hockey, and more hockey.  Watching & coaching.  In the summer months I spend a lot of time on the golf course or at our camper in Merrifield, MN. Favorite genre of music? Classic Rock… Hip Hop Friday’s kill my ears! (Hiss) Favorite cheat day meal? Mountain dew (throwback) and a handful of M&M’s. Chalk, or no chalk? I’m not skilled enough to use chalk. (self depricating sarcasm)...Read more

Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar   20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 HSPU/Double KB Push Press(53/44) 6 C2B Compete: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 HSPU 6 C2B Results to BTWB    Read more

One class Saturday July 4th!  9am! Function: A.) 6 min EMOM 4 1 arm KB swing (2L/2R) (1.5/1) B.) 10 min AMRAP 8 DB/KB Snatch (4L/4R) 8 Burpees Perform/RX: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (115/75) 8 Bar Facing Burpees Compete: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (155/95) 8 Bar Facing Burpees  Read more

  Function:   A.) 6 min. EMOM 1 – Double KB – Swing + Clean + Press    B.) For time: 10 Double DB/KB CJ (45/25) 2 pull-up/Ring Row 2 Dips 8 Double DB/KB CJ 4 PU/RR 4 Dips 6 Double DB/kb CJ 6 PU/RR 6 Dips 4 Double DB/KB CJ 8 PU/RR 8 Dips 2 Double DB/kb CJ 10 PU/RR 10 Dips Perform/RX:   A.) 6 min. EMOM 2 – Clean and Jerk @65%   B.) For time: 10 CJ (135/95) 2 C2B 8 CJ (135/95) 4 C2B 4 Dips 6 CJ (135/95) 6 C2B 6 Dips 4 CJ (135/95) 8 C2B 8 Dips 2 CJ (135/95) 10 C2B 10 Dips Compete: A.) 6 min. EMOM 2 – Clean and Jerk @65% B.) For time: 10 CJ (135/95) 2 Bar MU 8 CJ (155/105) 4 Bar MU 6 CJ (185/115) 6 Bar MU 4 CJ (205/125) 8 Bar MU 2 CJ (225/135) 10 Bar MU -Results...Read more