News & Events

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Monday 7.17.17

 

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

 

Strength

Take 20 minutes to find a 1 RM Back Squat

 

WOD

“Game of Cones”

Every :15 complete a 5-10-5 shuffle sprint in various directions

18 total sprints, 1 minute rest, repeat

 

Competitor

Row 6 x 500m w/ 1 min rest at 2-4 sec faster than average 2k pace

 

Squat Snatch

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style

 

Squat Clean

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style

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Friday 6.30.17

Friday 6.30.17

Holiday Hours

Sunday – No Mobility Class

Monday – Class at 6 am, Noon, and 5:30 pm

Tuesday – 1 class at 9 am

Wednesday – Normal Schedule Resumes

 

Strength

Reverse Lunges

3 x 4 (Each Leg) @ 40-50% of 1 RM Back Squat

 

WOD

“Just Keep Swimming”

EMOM (10)

Odd – 60 ft. Sled Push

Even – Max Cal Bike

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Tuesday 6.27.17

Tuesday 6.27.17

It’s not too late to get your son/daughter into the teens class!  The next session is tomorrow at 10:00!

 

Strength

Strict Press 5 x 1 @ 90%

Immediately followed by 1 max out set with an empty bar

 

WOD 1

21-15-9

  • Ski Cals
  • KB Swings (53/35)

 

WOD 2

9-15-21

  • Wall Balls (20/14)
  • Sit-Ups

 

Competitors

Snatch 8 x 1 @ RPE 85

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Monday 6.5.17

The Squat Cycle Begins!

 

Strength

Back Squat

3 x 2 @ 80% (3 sec. Eccentric – 3000) w/ 4 box jumps (1 sec hold at bottom)

 

WOD

“Unibrow”

3 Rds.

  • 11 Pistols (Each Leg)
  • 11 DB Snatch (Each Arm) (50/35)
  • 11 1-Leg Box Jumps (Each Leg) (24/20)

 

Competitors

Glute-Ham Raise

5 x 5 w/ moderate Assistance

 

HSPU Volume

3 every 15 sec. until failure