Author: Jade

WOD: “Badger”- 3 rounds AQAP:30 Squat Cleans 95/6530 Pull-upsRun 800m Post results/thoughts to comments Those who came in today all did an amazing job by pushing through what was a long, hard workout. You should all be very proud of yourselves. Many of your squat cleans continue to get better, and with a better squat clean you become more efficient in your workout. Keep up the good work everybody. Cheers. Brian doing his first workout without a band…he did all 90 pull-ups unassisted A little of what “Badger” left behind Working the squat cleans John Paul working through his pull-ups – Jade

WOD: Wendler: Week 4 – Squat AQAP:Row 2K Post results/thoughts to comments Great to see so many people in today, sticking with the Wendler programming, dedicating yourselves to getting stronger. While the met-con was basic, it is an awesome benchmark, and an awfully painful little piece of conditioning. You guys all did awesome on it. Keep up the good work and hopefully see you tomorrow for a solid workout. Post results/thoughts to comments Father and Son battling the rower Elliott in the zone Bob spotting Turi on the box squats – Jade

WOD: AQAP:Run 400m40 Pull-ups40 Kettlebell Swings 70/5340 Overhead Walking Lunges 45/2540 Toes-to-bar40 Push Press 95/6540 Wall Balls 20/1440 BurpeesRun 400m Post results/thoughts to comments We had a stacked class this morning, awesome to see so many people out in the early morning for a tough workout. You guys all did awesome, pushing through a really hard workout. Keep up the good work, you are all being richly rewarded in the rest of your life because of the time you spend in the gym. Have a great weekend. Cheers. Carol and Cindy on the wall balls Donny hitting some of the lunges Del blasting through the push presses – Jade

WOD: Wendler: Week 3 – Pull 12 minute AMRAP:5 Wall Climbs15 Slam Ball Slams 40/30 Post results/thoughts to comments Wow we had a busy day today. It was great to see so many folks in the gym working hard and lifting some heavy weights. We added a new movement to your arsenal today, the wall climb. Boy those were tough, smoked the shoulders, and I think many of you may find yourselves sore in some areas you don’t expect. Hopefully we see a bunch of you tomorrow for class, if not open gym on Sunday, but if not at either time, have a great weekend. Cheers. A big class at 5:45 AM working their way up the wall And a huge class of 21 people at noon working on their deadlifts Kris, Cindy, and Ken getting up the wall…a huge shout out to Cindy…

WOD: Overhead Squat: 5-5-5-5-5 12 minute AMRAP:250m Row10 Dumbbell Split Snatch Right 50/3510 Dumbbell Split Snatch Left 50/35 Post results/thoughts to comments Great work today guys. We added a new movement to the arsenal today with the dumbbell split snatch. Took a little getting used to with the split, but I think you guys all got the hang of it. Great work on the overhead squats. Peoples numbers and form are continuing to get better. Keep it up everybody. Hope to see you tomorrow. Cheers. Sefton with a big PR on the overhead squat Ed in the zone Hitting the row hard – Jade