April 3, 2017 SCHEDULE REMINDER This week starts the 5:00am Class on Monday-Wednesday-Friday. Addition of 7:30pm Class Monday-Thursday. Strength: Cycle 1, Week 1 A. Front Squat 5 @ 65% 5 @ 75% 5+ @ 85% B. Shoulder Press 5 @ 65% 5 @ 75% 5+ @ 85% Metcon: “C-Martin” 20 minute AMRAP 400m Run 10...Read More
April 2, 2017 Rest Day. The Olympic Lifting Clinic is from 1:00pm – 3:00pm. $25 to lean the foundations of the Snatch & Clean & Jerk. Open Gym is from 3:00pm- 4:30pm Yoga at 4:30pmRead More
April 1, 2017 Conditioning: 1000 Burpees HA HA HA….APRIL FOOLS!!! Partner WOD 8 minutes: Establish Max Height PVC Jump Over *Each team member will establish a Max Height. 2:00 Rest 10 Rounds of: 200m Run 10 Kettlebell Swings (53lb/35lb) 10 PVC Jump Overs (24″/20″) *Partners will alternate rounds. Partner 1 complete a round, then Partner...Read More
March 31, 2017 Strength: A. Front Squats 5 minute EMOM 3 Reps @ 70-75% B. Clean Complex 5 minute EMOM 1 Power Clean + 1 Hang Power Clean @ 70-75% Metcon: (For time) 50 Bar Facing Burpees 40 Power Snatches (75lb/55lb) 30 Calorie Row 20 Med Ball GHD Sit ups (20lb/14lb)Read More
March 30, 2017 SCHEDULE ANNOUNCEMENT: Starting next week, April 3rd, the Monday-Wednesday-Friday 5:30am Class is moving to 5:00am. We are also adding a 7:30pm Class Monday-Thursdays. Metcon: 3 Rounds of: 100 Double Unders 15 Hang Cleans (115lb/75lb) 25 Wall Balls (20lb/14lb) Gymnastics: “Mini J.T.” 15-12-9 reps of: (not for time) Handstand Push ups Ring Dips...Read More
March 29, 2017 REMINDER: First Yoga Class is this Saturday, April 1st at 11:00am. Please sign up at gym if you are interested in attending or looking to purchase a class package. There will also be a class after Open Gym on Sunday at 4:30pm. See schedule below. Conditioning: 2 Rounds of: 3:00 Max Effort...Read More
