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Stay safe, stay cool

Team, it's going to be beyond hot early this week, so please pay attention to proper hydration and listening to your body as you train. We'll do our best to keep the inside of the gym at a reasonable temperature, but you should come in well hydrated (slight color to your urine, NOT overhydrated and completely clear urine), and prepared to modify the workout if you start to become dangerously overheated.

A trick I used to use with Bikram yoga is to put your water bottle in the freezer (with water in it, not full all the way) and then bring it in to the gym when it's all frozen. Top it up with some more water or electrolytes then sip on it as you train... the cool fluid will help to cool you from the inside.

Keep fit and have fun... safely!!






8 dowel dislocates

6 dowel overhead lunges

4 cobra to childs pose

2 inchworms

SKILL Hang Snatch 4-4-3-3-2-2 e2m

Build as you go, if you're feeling good, aim for a 2rm in the last set!


A little adjustment here from what was posted earlier... just to allow you guys to cool off a bit between rounds!

4 rounds, each round for time, of:

20/14 Assault Bike Calories

20 American Kettlebell Swings, 53/35 lbs

20 Kettlebell Goblet Reverse Lunges

12 Single Arm Kettlebell Shoulder-to-Overheads

Rest 3 mins between each round.

Work quickly, then take your rest and cool off!

FG3: kb weight 26/44

FG2: kb/db weight 18-20/35

FG1: scale weight and cals as needed

CP1: 44/70


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