Be Strong is hosting our annual Friendsgiving at Be Strong on Saturday, November 23rd from 5:30-8pm! All Be Strong members and their families are invited to come and enjoy a holiday meal and festivities.

 

Be Strong will provide tables, chairs, decor, and big ticket food items. We ask that members bring their favorite holiday dish. And just in case you're wondering if you should skimp out on dessert because we're a gym, the answer is NO. Bring all the awesome, yummy desserts. Coach Drew's orders. 

 

Please RSVP using the button below so that we can prepare enough food and have enough seating for everyone. The sign-up link will allow you to see what dishes have already been claimed and what is left to bring. 

 

The Be Strong staff is THANKFUL for YOU, our gym family. Let's come together and celebrate!

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JANUARY 13

MACHO MAN V2

3 Power Cleans
3 Front Squats
3 Push Jerks

-Build in weight until technical failure
-Complex must be completed unbroken
-Rest 2-3 minutes between sets

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On the Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

Score: Load

JANUARY 14

REGIONAL MANAGER

Weighted Strict Pull-up for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

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10 Rounds For Time: 
12/10 Cals on Bike
10 Toes to Bar

Time Cap: 18 Minutes

JANUARY 15

OIL & WATER

3 Rounds x AMRAP 5:
30/24 Calorie Row

15 Burpees
30 Wallballs (20/14)

15 Burpees

* Rest 5 Minutes Between Rounds

* Pick-up Where You Left Off

JANUARY 16

UNHINGED

For Time: 
21-15-9 Deadlifts (225/155) 
42-30-18 Box Jumps (24"/20") 
63-45-27 AbMat Sit-ups 

Time Cap: 18 Minutes

JANUARY 17

TROPHIES

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

-Build In Weight To Technical Failure 
-Aim for ~75-80% 
-Rest 2-3 Minutes Between Sets

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AMRAP 15:

Max Unbroken Strict Chest to Bar Pull-ups

4 Shuttle Runs
Max Unbroken Strict Handstand Push-Ups
4 Shuttle Runs

JANUARY 18

COMMUNITY WOD

JANUARY 19

HOLY COW

For Time: 
800 Meter Run, 400 Meter Farmers Carry 
600 Meter Run, 300 Meter Farmers Carry 
400 Meter Run, 200 Meter Farmers Carry 
200 Meter Run, 100 Meter Farmers Carry

Dumbbells: (50/35)'s 

KG | 22.5/15

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SUNDAY RUNDAY

Run 2-3 miles