Author: Jade

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 10 minutes EMOTM: 2 Back Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 2) 10 minutes EMOTM: 2 Front Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 3) 10 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Power Snatch 95/65 50 Double-unders Sub for Double-unders is 50 Single-unders and 10 Air Squats Extra Work: 4) Pistol Squats: 10 minutes EMOTM Work on any variation. No more than 5 reps/side. 5) Reverse Hyper: 4 x 15 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

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 25 minute AMRAP: 10 Deadlifts 315/205 15 Toes-to-bar 20 Box Jumps 30/24 Rest 2 minutes This is a self timed rest, don’t short it to get more work in, focus on recovering and hitting each round as hard as possible. If you’re efficient with these movements a sub 2 minute round should be no problem, at least at the start. Extra Work: 2) Pause Pendlay Row: 5-5-5-5-5 Hold for 2 seconds at the belly. Rest 90 seconds between sets. Heavy as possible. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 3-Position Snatch: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps. 2) 3-Position Clean + Jerk: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor, and finishing with a Split Jerk. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps….