Category: Competition

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Wall Balls No more than 10 reps of either movement. Go with a heavy Wall Ball if you’re a BOSS at normal Wall Balls. 2) Back Squat: 5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier. 3) Front Squat: 3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier. 4) 21-15-9 – AQAP: Power Cleans 155/105 Box Jumps 30/24 Keep this workout fast, 4-7 minutes, don’t go too heavy on the Power Cleans. 5) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus on consistent movement, walking heel-to-toe. 7) Run: 4 x 800m Rest 3 minutes between…

* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Snatch: 15 minutes build to a Heavy Single Warm-up to approximately 60%. Start your 15 minutes then. No more than 3 misses at a single weight. 2) Clean: 15 minutes build to a Heavy Single Warm-up to approximately 60%. Start your 15 minutes then. No more than 3 misses at a single weight. 3) 20 minute AMRAP: 1 Rope Climb 15ft 10 Kettlebell Swings 70/53 15 Shoulder-to-Overhead 95/65 Sub for Rope Climb is 5 Pull-ups. 4) Good Mornings: 5 x 6 Rest 90 seconds between sets. Heavy as possible. 5) Pendlay Rows: 3 x 10 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 http://www.youtube.com/watch?v=xPMaKByzPUY

* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Banded Back Squat: 2-2-2-2-2-2-2-2 Warm-up as needed. Use approximately 50% of your 1RM in Bar Weight, and about 25% in Band Weight. Purple band off a single hook is approximately 25lbs of tension, Orange is about 10lbs. Rest 60 seconds between sets. 2) Front Squat: 2-2-2-2 Rest 90-120 seconds between sets. Heavy as possible. 3) Hang Snatch + 2 Overhead Squats: 5 sets Warm-up as needed. Establish a maximal set. Your other 4 working sets should be within 80% of your max. Rest 90-120 seconds between sets. 4) Clean + 2 Jerks: 5 sets Warm-up as needed. Establish a maximal set. Your other 4 working sets should be within 80% of your max. Rest 90-120 seconds between sets. 5) AQAP: Row 1000m 50 Thrusters…

* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Strict Press: 3-3-3 Rest 2-3 minutes between sets. All 3 sets should be heavy. 2) 20 minutes EMOTM: 5 minutes 4 Jerk Balances, 5 minutes 3 Halting Jerks, 10 minutes 2 Jerks This is all done from the rack. You should start with a relatively light weight with the Jerk Balances, add weight as deemed fit throughout the lifts. There are no transition periods in this, the whole thing should take only 20 minutes. 3) 3 rounds AQAP: 10 Deadlifts 275/185 20 Toes-to-bar 30 Wall Balls 20/14 Use a loading that you can go unbroken on the Deadlifts. 4) Weighted Pull-up: 5-5-5-5-5 Heavy as possible. Rest 90 seconds between sets. 5) Weighted Front Plank: 2 x 90 seconds Rest 60 seconds between sets….

* New Updates Paleo Challenge 2014 HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Movement of Choice No more than 5 Pistols/leg/round. Work on any variation. Work on something you are bad at for Movement of Choice. 2) Touch and Go Power Snatch: 3 Reps Every 90 Seconds For 10 Sets Start at around 60-70% of your 1RM Power Snatch. Build as heavy as you’d like. The goal is as little pausing as possible, ideally no stopping to re-grip, etc. 3) Touch and Go Hang Power Clean: 3 Reps Every 75 Seconds For 10 Sets Start at around 60-70% of your 1RM Hang Power Clean. Build as heavy as you’d like. While you technically aren’t “touching” the ground, the goal should be not to pause at the Hang, so…