Author: Jade

WOD: “Rowing Murph”- AQAP:Row 2k100 Pull-ups200 Push-ups300 Air SquatsRow 2k You may partition the push-ups, pull-ups, and air squats in any manner you like, recommendations are 3, 6, 9 with a 1, 2, 3 at the end, 5, 10, 15 or 10, 20, 30. Post results/thoughts to comments You guys all did an awesome job on a long tough workout today. We’ll probably hit this again in the coming months, but do it the original way, outside, with a 1 mile run. Keep at it everybody. Last day of Paleo Challenge is Wednesday. Have a good weekend. The early class starting off on the rower Del getting up on the bar Kristi knocking out some push-ups…I mentioned this to a few people, and hollered about it during the workout, many of you drop your pelvis during push-ups and you end up touching your…

WOD: 20 minute AMRAP:5 Clean and Jerk 135/95 13 Box Jumps 24/189 Toes-to-bar Post results/thoughts to comments It was awesome to see so many of you battle the snow to get to the gym today. You all did an awesome job, and put an end to a great week, or work week of training. Everybody is continuing to improve on every aspect of their health and fitness and I’m so proud of you all. Enjoy the snow this weekend, and if you’re not I hope to see you tomorrow in the AM. Cheers. Elliott cranking through some rounds Mother and Son both dragging the bar up their shins Julia and Sophie getting their bars overhead Trevor caught in the act dancing in the lobby – Jade

WOD: Max Box Jump: Take 20 minutes to find your max box jump height “Nasty Girls” – 3 rounds AQAP:7 Muscle-ups10 Hang Power Cleans 135/9575 Air Squats Post results/thoughts to comments Some big box jumps in the gym today, nice job everybody, also seems a few of you met your shins to the box, be careful. Nice job on a tough met-con as well. Rugby guys worked hard as always in a tough workout that you may see on a Saturday in the future. Great work everybody, hope to see lots of you tomorrow. Cheers. Chad airing out for a max box jump Jim working hard as usual Sophie hitting that full range of motion on the ring dips Dani getting a muscle-up The rugby crew filling up the pull-up rig A little bit of everything on the bar – Jade

WOD: Overhead Squat: 5-5-5-5-5 5 rounds AQAP:15 Power Snatch 95/65 50 Double-unders Post results/thoughts to comments Great work today everybody, I really think those last few weeks of doing snatch complexes and other Olympic work has really helped you guys improve on those movements. More and more of you are also starting to get double-unders. Great job. Tomorrow marks 1 weeks of the Paleo Challenge left, keep it up guys, great work. Cheers. Tanya getting the weight overhead Alex working his overhead squats Mike fresh out of On-ramp and in for his 2nd class of the week – Jade

WOD: “Fight Gone Bad” – 3 rounds – 1 minute each station – 1 minute rest after all 5 stationsWall Ball 20/14Sumo Deadlift High-pull 75/53Box Jump 20/16Push Press 75/53Row for Calories Post results/thoughts to comments Wow, what a workout everybody, those who weren’t here truly missed out on a burner. You guys all did an awesome job and we saw some great scores come out of today’s workout. You are all continuing to get stronger, fitter, faster, leaner, etc. keep it up. 8 more days of the Paleo Challenge, keep with it, and then keep with it some more, make it a lifestyle. Great work everybody. Cheers. Kim, Nancy, and Phil working through FGB Bruce is one of our newest clients and he has been hitting it hard, coming 5 days a week, and choosing to work on technique over weight, follow his…