Thursday Couplet!

Strength: 3x5 strict press

  • build to your working weight.

  • If you do not have capability to go heavy enough do tempo presses (4 count up) and possibly increase the reps.

Met Con: 21-15-9-9-15-21

Push presses 21@95, 15@115, 9@135


  • sub bent over rows or one arm rows if you cannot do pull-ups

Warmup: 3 rds

10 front raises

10 planking shoulder taps

10 bent rows

Mobility: lat, chest, overhead wall

7am zoom!

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when