Archive for the ‘Training’ Category

Thursday, July 2, 2015

1st July 2015 by Mike No Comments

We will be open for regular hours on Friday, July 3rd, open for one class on Saturday, July 4th at 9am and open on Sunday, July 5th at 9am. W.O.D. Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 handstand push-ups 20 hip extensions

Wednesday, July 1, 2015

30th June 2015 by Mike No Comments

W.O.D. Press 90% of one rep max plus 5/10# 40% x 5 50% x 5 60% x 5 65% x 5 75% x 5 85% x 5 or more followed by: 5 rounds every 2 and 1/2 minutes Press 50% x 10 reps stricter Weighted PullUps x 5 reps, 25/10#

Tuesday, June 30, 2015

29th June 2015 by Mike No Comments

Happy Belated Birthday to Newly Married Coach Jason and to David Wyatt!! Hope you both had a fantastic day!! W.O.D. For time: 80 squats 70 push-ups 60 one-legged squats, alternating 50-calorie row 40 single-arm overhead squats, 35-lb. dumbbell 30 handstand push-ups 20 thrusters, 35-lb. dumbbells 10 muscle-ups

Monday, June 29, 2015

28th June 2015 by Mike No Comments

Strength Back Squats- 90% of 1 rm + 20# 40% x 5 50% x 5 60% x 5 65% x 5 75% x 5 85% x 5 W.O.D. 5 Rounds! Back Squat 50% x 10 Sprinter Squats 25#/15# db’s x 10 reps/leg Kettlebell Swings 2 pood/1.5 pood x 10

Team Sunday

27th June 2015 by Mike No Comments

Teams of two complete 30 min amrap: 12, 1 arm db snatch 1.5 pood/1 pood farmers carry 1.5 pood/1 pood 12, 2 arm db squat cleans 1.5 pood/1 pood farmers carry 1.5 pood/ 1 pood