Friday, August 8, 2014


"Nasty Girls" and our Friday night BBQ!

ANNOUNCEMENTS AmpFam Summer Events: Friday, August 8 BBQ is almost here!  View all Amplify social events HERE.

Supporting Sweet Tea: Amplify members Adrian and Ginger are asking for help with supporting their daughter, who has Apert Syndrome. Their family will continue to face many challenges and medical procedure costs. We will be doing a one day Amp fundraiser on Monday, August 11-- drop a dollar or two as you enter the gym for your WOD. See more and support their cause HERE.

Jumpropeology Clinic: Sunday, September 21, 9am-12pm.  Spaces are limited! Personal Rx Jump Ropes available for purchase. Efficiently learn to master double unders as well as understand and work the basics of jumping rope all together. Register HERE.

FRIDAY Strength Shoulder Press [wmv][mov] Every 2 minutes for 5 sets complete 5 Strict Presses at 70% of 1repmax.

Conditioning "Nasty Girls" 3 Rounds For Time: • 50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (#135/95)

* Beginners sub for Muscle-ups with a 2:1 ratio of Pull-ups and Ring Dips.

"Nasty Girls" Original Workout Demo Never seen it? Determination. Worth watching 'til the end.