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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APRIL 21

NINE INCH NAILS

Weighted Strict Pull-Ups
4 Sets:
3 Weighted Strict Pull-ups
-3 Second Pause chin overbar

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets

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On the Minute x 9:
5 Front Squats (135/95)
Max Burpee Bar Muscle-ups

APRIL 22

JABBA THE HUTT

Deadlift for load:
4 Sets:
3 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets

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For Time:
10 Strict Toes To Bar
20 Box Jumps (30/24)
30 Handstand Push-Ups
800 Meter Run
30 Handstand Push-Ups
20 Box Jumps (30/24)
10 Strict Toes To Bar

Time Cap: 18 Minutes

APRIL 23

TABOO

Bench Press for load:
4 Sets:
3 Bench Press
- Rest 20 Seconds -
3 Plyo Push Ups

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets

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TABATA [8 x :20 Work + :10 Rest]
A) Barbell Floor Press (135/95)
B) Row Calories
C) Wallballs (20/14)
D) Row Calories

* Complete 8 Rounds @ Station Before Advancing

APRIL 24

HANDS UP

5 Rounds For Time:
10-20-30-40-50 Calorie Bike
5 Power Cleans (155/105)
50 Meter Double Dumbbell Front Rack Carry (50/35)'s

Women's Calories: 8-16-24-32-40

Time Cap: 25 Minutes

APRIL 25

DG | HERO

Back Squat for load:
4 Sets:
3 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets

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AMRAP 10:
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges

Dumbbells: (35/25)'s

APRIL 26

NO CLASS | OPEN GYM ONLY

BEFORE 8AM | AFTER 1PM

APRIL 27

BAGGAGE CLAIM

4 Rounds For Time;
2,000/1,800 Meter Bike Erg
200 Meter Farmers Carry (50/35)'s

Time Cap: 30 Minutes

RECOVERY

KG | (22.5/15)

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SUNDAY RUNDAY

Beginner: Run 1 Mile
Intermediate: Run 2 Miles