Author: Jade

WOD: Muscle-up Practice: 15 minutes (work on any facet of muscle-ups, assisted, pull-ups, dips, etc) 8 minute AMRAP:8 Box Jumps 30/248 Medball Slams 20/148 Burpees Post results/thoughts to comments Awesome to see so many faces on a Friday, we had our biggest class yet with 18 people in at noon. Everybody did a great job and it was great to see so many people tackling the assisted muscle-ups. Many of you are strong enough to get a muscle-up and after you get the movement pattern down a bit better via the assisted version the full thing will come. Hopefully everyone’s lungs aren’t to burnt up from the met-con and I’ll see a bunch of you in the morning. Cheers. Partnered up at noon…it was great to see people cheering their partners on and keeping track of rounds for them A cool shot of…

WOD: Work You Weakness Strength: 5-5-3 “Karabel” – 10 rounds AQAP:3 Snatch (any type) 135/9515 Wall Balls 20/14 Post results/thoughts to comments Nice to see a busier Thursday than normal today, I guess that may have been because we shut down yesterday, but none the less it was great to see a bunch of faces in the gym. Those who weren’t in yesterday made up the overhead squats with the work your weakness, you are all continuing to get better at these, it’s a tough movement that will make you strong throughout your body. For those who didn’t notice, “Karabel”, is two of the girl WOD’s put together, “Karen” which is 150 wall balls, and “Isabelle” which is 30 snatches, great job rocking out a tough workout guys. A big noon class on their first round of Wall Balls Chuck showing the bar…

WOD: Overhead Squat: 5-5-5-5-5 AQAP:10 Box Jumps 24/1825 Pull-ups10 Double-unders10 Box Jumps 24/1820 Pull-ups20 Double-unders10 Box Jumps 24/1815 Pull-ups30 Double-unders10 Box Jumps 24/1810 Pull-ups40 Double-unders10 Box Jumps 24/185 Pull-ups50 Double-unders Post results/thoughts to comments Hope everyone is enjoying that snow. Sorry we missed most of you today, but we felt it best to close down the place and keep people off the roads. We did see some people in for the early morning classes and as usual everyone worked hard and did a great job. See you guys tomorrow. Cheers. TC 1 month in and working hard Kristi with a nice kip…chest forward, legs back – Jade

WOD: Weighted Chin-up: 5-5-5-5-5-5-5 10 minute AMRAP:10 Thrusters 95/6540 Double-unders Post results/thoughts to comments Can’t believe another month has gone by. It’s February guys, another On-ramp group just finished, and we’ve got 10 more new folks already signed up for this month, you’ll also see the addition of the Bliss Racing Junior Development team, there are about 8 kids that will be doing a private On-ramp and then they will be launching into our daily classes. Big congrats to Julia and Kathy, before setting up a band for the chin-ups today they each tried with nothing, Julia got 2 chin-ups, and Kathy got 1 pull-up, firsts for both of them. Congratulations guys. Great work today everybody. See you tomorrow, we may be canceling classes due to the incoming snow storm. Early morning thrusters Emily throwing the bar up Bob working his way up…

WOD: Snatch Complex: 1-1-1-1-1 (1 Complex consists of 1 Snatch Grip Deadlift, 1 Squat Snatch, 1 Hang Power Snatch, 1 Overhead Squat) 10 minute AMRAP:3 Power Cleans 185/13511 Ring Push-ups Post results/thoughts to comments Great to see so many faces today. Everyone is continuing to make big progress on their olympic lifts and did a great job in all aspects of the WOD today. Those of you doing the Paleo Challenge, keep it up, you guys are all doing an awesome job…2 weeks down, 4 to go, I hear about pounds shedding off left and right, so pumped for all of you. See you tomorrow. Cheers. Nancy and Sarah hitting an overhead squat Working through the met-con…Chad back in action Ken’s been traveling a lot the last couple of weeks but back at it pushing hard today – Jade