Workout of the Day
A. Bench Press (Comp Grip) @90%+: 3 Reps (Testing Openers)*If 90% feels easy, add weight. This will give us an idea where we will open for the meet
+
20 Minute AMRAP
1 Round “Cindy” or “Mary”
1 Tire Flip
”Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
“Mary”
5 HSPU
10 Pistols
15 Pull Ups
Workout of the Day
A. Log Shoulder to Overhead – 1RM
+
For Time:
10 Tire Flips
10 Rope Climbs* (Legless if possible)
Workout of the Day
A. Front Squat – 55% + 25% Chain: 10 Sets – 2 Reps ( Every :45 seconds)
B. Weighted Box Jumps: 8 Sets – 4 Reps
+
10 Minute AMRAP
1 Tire Flip AHAP
50′ Carry AHAP
50′ Sprint
-Rest 1 Minute-
It’s the first Saturday of the month this weekend. You all know what that means. Another installment of our 100%, absolutely FREE Community Workout is here! We want as many people as possible to come and experience what it is we do here. There’s something special that happens here at the Coalition on the daily, so bring your friends and family so they can be a part of it.
Everybody and anybody is welcome. Bring a family member, a neighbor, a coworker, or anybody looking to change up their current fitness routine or start a new journey in fitness.
See everybody this Saturday!
– Joey
______________________________________________________
Workout of the Day
A. Weighted Pull-Ups: Build to today’s 1RM
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets-
+
Three rounds for time of:
30 Kettlebell Swings 53/35
20 Pull-Ups
5 Tire Flips AHAP
Workout of the Day
5 rounds:
2 Tire Flips
2 Stone to Shoulder
100ft Keg carry (50ft down and back)
![[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/19533898_1714398818865986_305076522081845248_n.jpg "[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition")
![[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19428823_452584451768740_1959471261344071680_n.jpg "[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong")
![[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19429318_455531891484441_3352227094129016832_n.jpg "[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd")
![[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19425392_761472984039966_649651702311419904_n.jpg "[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04")
