We will be closed Memorial Day
Monday Memorial day we will not have any classes. Friday we will be running a special Memorial Day WOD. Saturday is regular hours.
May 2013
Wednesday 05/22/2013
Strength Weighted push ups 3x max lbs/max reps Metcon 18-15-12-9-6-3 Burpees between rounds of burpees 5 shoulder to overhead (135/95) 30 double unders
Tuesday 05/21/2013
“Jackie” 1000M ROW 50 thrusters 45lbs 30 pull ups for time
Monday 05/20/2013
work up to 1RM Clean and jerk work up to 1RM snatch
Saturday 05/18/2013
In teams of 2 20 Minute amrap 40 med ball cleans while partner holds 45/25 plate overhead 40 med ball overhead squats while partner holds 45/25 plate overhead at bottom of lunge 40 sit ups while partner holds 20/10lbs plates on shins 6 inches off ground 40 wall ball while partner holds 45/25lbs plate in …
Friday 05/17/2013
“The Seven” 7 rounds for time of 7 HSPU 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (245/185) 7 Burpees 7 KB Swings (70/53) 7 Pull ups Can’t wait to see you all tomorrow!
Thursday 05/16/2013
Goat day! Let’s crush our weaknesses! Hell yeah!
Wednesday 05/15/2013
1. Strength Back squats 3-3-3-3-3 85% of 1RM across 2. “Annie” 50-40-30-20-10 double unders sit ups
Personal Record Friday!!!
Look what you guys did on Friday May 10th! We had 24 new PRs hit with your Deadlift. The average weight for guys was 340Lbs and for girls it was 221lbs and this is not even with training the Deadlift often. Just shows how important of a tool the Olympic Clean and Snatch are for …
Tuesday 05/14/2013
1. 5k run 2. mobility work That is right ladies and gentlemen we are going to test your 5k time tomorrow. Lace up your running shoes and bring your ipod and earphones! See you tomorrow.
