Category: Competition

* 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, Chest-to-bar Pull-ups, Even, Up To 10 Jump Over the Box 24/20 Pick a rep count for both movements that you can maintain for all 10 sets. Don’t spend more than 20 seconds/round on the Jump Over the Box. Work on any variation. 2) Back Squat: 7-7-7 Warm-up as needed. Rest 2 minutes between sets. Heavy as possible. 3) Front Squat: 5-5-5 Warm-up as needed. Rest 2 minutes between sets. Heavy as possible. 4) AQAP: 15 Power Snatch 115/75 15 Handstand Push-ups 50 Double-unders 12 Power Snatch 115/75 12 Handstand Push-ups 50 Double-unders 9 Power Snatches 115/75 9 Handstand Push-ups 50 Double-unders Sub for Double-unders is 50 Single-unders and 5 Burpees 5) Run: 8 x 400m Rest 2 minutes between…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Paleo Challenge 2014 HERE WOD: 1) Snatch: 15 minutes Build to a Heavy Single Warm-up up to approximately 60% then start the 15 minutes. These should be Squat Snatches. Take as many attempts as you like, rest as needed. 2) Clean and Jerk: 15 minutes Build to a Heavy Single Warm-up up to approximately 60% then start the 15 minutes. These should be Squat Clean and Split Jerk. Take as many attempts as you like, rest as needed. 3) “Open 12.3”- 18 minute AMRAP: 15 Box Jumps 24/20 12 Shoulder-to-Overhead 115/75 9 Toes-to-bar 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. 5) Front Rack Hold: 5 x :30/:30 Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) Pause Back Squat: 4 x 2 Rest 90-120 seconds between sets. 3 second pause in the hole. Build as heavy as possible. 2) Pause Front Squat: 4 x 2 Rest 90-120 seconds between sets. 3 second pause in the hole. Build as heavy as possible. 3) Snatch + 2 Snatch Balance: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 4) Clean + 2 Jerks: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5) 7 minute AMRAP: 10 Wall Balls 20/14 10 Pull-ups Focus of this workout need to be using your motor, go at it, no resting. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 7) Superman Hold: Accumulate 3…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, 2 Split Jerks, Even, Movement of Choice Split Jerk weight can be changed as deemed fit. Do them from a rack. Movement of Choice can be anything that you’d like to work on, just work on something that is a weakness. 2) AQAP: 500m Row 10 Power Cleans 225/155 15 Muscle-ups 10 Power Cleans 225/155 500m Row Sub for Muscle-ups is 30 Hand Release Push-ups or Dips. 3) Seated Dumbbell Strict Press: 4 x 6-8 Rest 2 minutes between sets. Heavy as possible. 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. 5) Rope Climb: 5 x 1 @ 20ft Rest 60-90 seconds between sets. For results post detailed weights, reps, times, etc. for all work…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Box Jump 24/20 or Wall Ball 20/14 This is not a Bar Muscle-up, so don’t do them. If you don’t have a Ring Muscle-up work on movement/drill that will help you get them. Pick either Box Jumps or Wall Ball, whichever is a greater weakness for you. No more than 10 Box Jumps or Wall Balls per round. 2) 12 minutes EMOTM: 1 Hang Snatch + 1 Snatch Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as you like. 3) 12 minutes EMOTM: 1 Hang Clean + 1 Clean Warm-up as needed. Start around 60% of your 1RM Clean. Add weight as deemed fit,…