01.21.2014
WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]
01.14.2014
S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation 10 Banded Pull Aparts 5 Single Arm Rows STRENGTH: 1.)10:00 to find a Dead Lift 3RM 2.)E2M […]
01.03.2014
Mark your calendars!!! Tuesday January 14th at 7:15pm, we will be having an all gym meeting!!!We will be discussing setting SMART goals for this year, and other gym related topics!!! DON’TMISS IT!!! [slideshow] WARM-UP: 3 Rounds: Cindy + OHS 5 Pulls Ups 10 Push Ups 15 Squats 7 OHS (Overhead Squats) w/ empty bar STRENGTH: […]
11.06.2013 [wednesday]
3 days in a row posting the WOD before noon!! {WIN!}…..you’re welcome! 😉  WARM-UP:  30 squats, 20 Push Ups, 20 Pass through, 20 Press behind the neck, 30 Overhead Squats with PVC WOD 1: AMRAP in 10:00 10 Thrusters 10 Burpees 50 Double Unders –Rest 10:00– WOD 2: AMRAP in 10:00 10 Deadlifts 10 […]
07.16.2013 [tuesday]
WE LOVE SQUATS! [slideshow] Skills&Drills: Snatch movement skills & skill transfer WOD 1: “Light Isabel” for time: 30 Snatches @ 45% This is a technique oriented workout. It should be light & every rep you should be searching for contact with your hip. REST 4 MINUTES WOD 2: 4 RFT: 1:00 of Double Unders* 200m […]
5.14.2013 [tuesday]
“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST as needed- AMRAP in 2:00: Burpee Box Jumps [slideshow]
04.23.2013
Yes, hook grip hurts. I don’t care, do it anyways! WOD 1: 3 RFT: 15 Power Snatch @ 75/45# 200m Run/Row REST AS NEEDED WOD 2: AMRAP in 5:00: Double Unders / Single Unders *From now on, come prepared for the weather! We may be staying inside or going out; you have been warned!!
