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Coach Jerry


April 21, 2024

MONDAY 04/22/2024

This week, anticipate growth equal to the amount of hard work you are willing to put in. Each workout is a chance to push beyond your limits and become just a little better than you were the day before. Embrace the discomfort, for within it lies the catalyst for progress. Every round, every set, has the potential to improve your own strength and fitness. So, as you step into the gym this week, lean into the opportunity for profound growth, both inside and outside of the gym. 

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Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

Today’s workout is a barbell endurance and stamina tester.

Keep moving the barbell for as much of the 10-minute AMRAP as possible.

Choose a moderate load that allows you to complete the thrusters in 1-2 sets and the snatches in sets of at least 7 reps at a time. Fast singles on the snatches are also ok as long as you can keep moving.

This workout will get grippy, so consider breaking reps into manageable sets to avoid grip fatigue during the workout.

Following the workout, stick around to throw around a few high fives and spend some time stretching.

Workout Of the Day



3x3 Overhead Squat (65, 70, + 75% of 1 RM)


As many rounds as possible in 10 minutes of:

10 thrusters (85/115 lb)

10 power snatches

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