Author: Jade

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) 12 minutes EMOTM: Minutes 1-4, 2 Power Snatch, Minutes 5-12, 1 Power Snatch Starting weight should be around 70% of your 1RM Power Snatch. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build to a PR no more than 1 failed attempt. 2) 12 minutes EMOTM: Minutes 1-4, 2 Power Clean, Minutes 5-12, 1 Power Clean Starting weight should be around 70% of your 1RM Power Clean. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Back Squat: 20 minutes build to a Heavy Single Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed. 2) Front Squat: 15 minutes build to a Heavy Single Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed. 3) 3 rounds – 3 minute AMRAP – 1 minute Rest: 3 Power Snatch 115/75 6 Push-ups 9 Air Squats Attack each one of these intervals…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1a) 10 minute AMRAP: 5 Power Cleans 185/123 10 Toes-to-bar 15 Burpee Lateral Bar Hops Rest 5 minutes 1b) 10 minute AMRAP: 10 Shoulder-to-Overhead 135/95 20 Kettlebell Swings 53/35 40 Double-unders Extra Work: 2) Bar Muscle-ups: 10 minutes Work on any facet of Bar Muscle-ups. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments