(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018


Toilets are on the fritz again! Sorry guys!!
We have some scheduling conflicts this week so please take note and plan your week accordingly!!
M, T, W, all classes are as scheduled.
Thursday, We will have a 5 and 6 a.m., no 9 or noon.
4:30, 5:30, 6:30 classes as normal.
Friday, no 5 a.m., 6 a.m. 9 a.m. or noon.
5:30 p.m. will be the only class on the schedule.
Saturday, class as normal at 8:30 a.m.
Sunday, no Open Gym.
Sorry for any inconveniences!



Take 10 minutes to build to a heavy Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 3-5 reps

We are entering the 3rd cycle of Wendler. Make sure you completed all working sets before moving on. If you performed more than 3 reps of the last set of the 5-3-1 set, add 10 lbs to your 1RM and take 90% and complete the following. If you did not hit at least 3 reps, do not add weight this month. Stay with the weight you have and work toward getting in more and stronger reps.

Front Squat


Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

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