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) “Bryant”- 22 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Today we recognize and remember Bryant Chase who passed away 1 year ago. A member of our gym, a brother to one of our members and one of my best friends, and a great athlete. He is and will continue to be missed. Poor it out and work hard today. Extra Work: 2) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up or Handstand Walk/Hold 3) 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) 4 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Deadlifts 135/95 30 Wall Balls 20/14 40 Double-unders Sub for Double-unders is 100% in Single-unders and 50% in Tuck Jumps. Extra Work: 2) Pistol Squat: 10 minutes Practice Work on any facet of the Pistol Squat, for some this might even just be time spent on mobility for the Pistol Squat. 3) Weighted Front Plank: 3 x 1 minute Weight heavy as possible. Rest 1 minute between sets. 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) Snatch: 5 sets of 1.1 Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Snatches. Drop the bar in between reps, take up to 10 seconds between reps. 2) Clean and Jerk:  5 sets of 1.1 Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Cleans and 1 Jerk. Drop the bar in between reps, take up to 10 seconds between reps, Jerk the bar only after the 2nd Clean. 3) 10 minute AMRAP: 5 Power Snatch 135/95 10 Handstand Push-ups 15 Toes-to-bar Substitute for Handstand Push-ups is Dumbbell Strict Press or Stink Bugs Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Run: 5 x 800m Rest…