Author: Jade

* Your First Competition HERE ** 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) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Burpee Lateral Jump Over Box Toes-to-bar should be no more than 10 reps. Burpees should be no more 20 seconds worth of work. 2) 3-Position Power Snatch: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of your 1RM Power Snatch. This should be done from the Hi-Hang, Above the Knee, and then off the floor. No dropping the bar between reps. 3) 3-Position Power Clean + Push Jerk: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of either your 1RM Power or Push Jerk, whichever is low. This should be done as a Power Clean from the Hi-Hang, Above the Knee, the Floor, and then finish…

* Your First Competition HERE ** 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) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Wall Balls No more than 10 reps of either movement. Go with a heavy Wall Ball if you’re a BOSS at normal Wall Balls. 2) Back Squat: 5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier. 3) Front Squat: 3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier. 4) 21-15-9 – AQAP: Power Cleans 155/105 Box Jumps 30/24 Keep this workout fast, 4-7 minutes, don’t go too heavy on the Power Cleans. 5) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus on consistent movement, walking heel-to-toe. 7) Run: 4 x 800m Rest 3 minutes between…

* New Updates Paleo Challenge 2014 HERE ** 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) Snatch: 15 minutes build to a Heavy Single Warm-up to approximately 60%. Start your 15 minutes then. No more than 3 misses at a single weight. 2) Clean: 15 minutes build to a Heavy Single Warm-up to approximately 60%. Start your 15 minutes then. No more than 3 misses at a single weight. 3) 20 minute AMRAP: 1 Rope Climb 15ft 10 Kettlebell Swings 70/53 15 Shoulder-to-Overhead 95/65 Sub for Rope Climb is 5 Pull-ups. 4) Good Mornings: 5 x 6 Rest 90 seconds between sets. Heavy as possible. 5) Pendlay Rows: 3 x 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=xPMaKByzPUY