Author: Jade

WOD: Wendler: Week 11 – Press 12 minute AMRAP: 5 Wall Climbs 10 Toes-to-bar Post results/thoughts to comments Awesome job today everybody. Again PR’s on presses all over the place, and people are getting stronger with their pull-ups. Wow, that was a tough workout, I think a lot of people forgot how tough those wall climbs were. Impressive job to those of you gritting through the wall climbs one at a time. Hope to see lots of you tomorrow. Cheers. Ian working through the wall climbs Bart working the toes-to-bar Tanya nearing the top of a wall climb – Jade

WOD: Jump Rope Practice: 10 minutes 3 rounds for Max Reps of:40 seconds Box Jumps 24/1820 seconds Rest40 seconds Ball Slams 40/3020 seconds Rest40 seconds Kettlebell Swings 70/5320 seconds Rest40 seconds Wall Balls 20/1420 seconds Rest40 seconds Kettlebell High-pull 70/5320 seconds Rest40 seconds Burpees20 seconds Rest Post results/thoughts to comments Great work today on a real lung burner everybody. You may start to see a little more interval based training in the gym from now on. They allow you to keep hitting that peak heart rate and make for and awesome workout and a great way to increase your aerobic and anaerobic capacity. Some of you got your first double-unders today which was awesome, and a bunch of you are continuing to string them together better and better as time goes on. Keep up the good work everybody, hope to see you tomorrow. Cheers….

WOD: Wendler: Week 11 – Squat “Isabel”- AQAP:30 Snatches 135/95 Post results/thoughts to comments Great job todays guys, but where was everybody. I know, I know it’s August, I hope you are all enjoying your vacations and we see you all back in soon strong and ready to hit it hard. This week marks our last heavy week of the Wendler programming, I think you have all gotten stronger, and I look forward to seeing everyone do the CF total at the end of the month. Great job on Isabel, whether you PR’d time, moved up in weight, or did it for the first time, you all did an awesome job. Keep up the good work. Cheers. Dani receiving the bar and using the full 95lbs We did have a big class at 9 AM Ken with a heavy squat and a big PR…

WOD: “Morrison”-50-40-30-20-10 -AQAP:Wall Balls 20/14Box Jumps 24/18Kettlebell Swings 53/35 Post results/thoughts to comments While I wasn’t in the gym today I heard everyone did an awesome job as usual. That was a hard workout, you guys did 150 over every movement there. Pat yourselves on the back for a job well done. Open gym tomorrow, if we don’t see you then, then hopefully we see you all on Monday. Cheers. The 8 AM working hard Back to the wall balls Brad working through his box jumps – Jade

WOD: Wendler: Week 10 – Pull AQAP:800m Run30 Clean and Jerks 135/95800m Run Post results/thoughts to comments Wow, great job today everybody. You all pulled some heavy deadlifts, and ran your butts off. Way to really push it on the final 800m, like I explained to everyone before the workout, whenever you do something that ends with a row or run you should be on the floor, you should push yourself to the limit that last minute or so of the workout. Hope lots of you make it into the gym tomorrow. Cheers. Phil gritting through the clean and jerks Bars lying, waiting Bryan on the run Dani, Christina, and Lauren out for the first run Gregg getting the bar overhead – Jade