Category: Competition

* 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, Handstand Push-ups, Even, Box Jumps 24/20 Work on any Handstand Push-up variation, no more than 10 reps a minute. Box Jumps should be rebounded, if you can’t rebound the prescribed height than scale the height of the Box. No more than 15 reps per minute, Games Standard stand to Hip and Knee extension at the top of the box. 2) “Bryant”- 22 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Today we recognize and remember Bryant Chase who passed away 1 year ago. A member of our gym, a brother to one of our members and one of my best friends, and a great athlete. He is and will continue to be missed. Poor…

* 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: For athletes following the competitors programming. Dani and Jade are currently gone, the gym won’t be open until the normal 12:30-1:00. Please plan appropriately, the gym will stay open until around 11:30 AM. 1) Snatch: 15 minutes build to a Heavy Single These should be Squat Snatches. Warm-up to approx. 60% and then start your 15 minutes. Use 15 minutes and only 15 minutes. Take as many attempts as needed, rest as needed. 2) Clean and Jerk: 15 minutes build to a Heavy Single These should be Squat Clean and Split Jerk. Warm-up to approx. 60% and then start your 15 minutes. Use 15 minutes and only 15 minutes. Take as many attempts as needed, rest as needed 3) 4 rounds AQAP: 10 Shoulder-to-Overhead 135/95…

* 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) Back Squat: 3 x 3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Front Squat: 3 x 3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 5 sets of 1.1 Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Snatches. Drop the bar in between reps, take up to 10 seconds between reps. 4) Clean and Jerk:  5 sets of 1.1 Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Cleans and 1 Jerk. Drop the bar in between reps, take up to 10 seconds between reps, Jerk the bar only after the 2nd Clean. 5) 10 minute AMRAP: 5 Power Snatch 135/95 10 Handstand Push-ups 15 Toes-to-bar Substitute for Handstand…

* 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) Jerk Dips: 3-3-3-3-3 Weights used should be 100% of your Max Jerk and UP. Rest 60-90 seconds between sets. Heavy as possible. 2) Split Jerk: 15 minutes to build to a Heavy Single Take as many lifts and attempts as you’d like. If you’re feeling good go for a PR. 3) 4 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Muscle-ups 30 seconds Rest 30 seconds Box Jumps 24/20 30 seconds Rest Sub for Muscle-ups is Push-ups or Ring Dips 4) Banded Strict Press: 6-5-4-4-3-3 Use a Purple Band hooked at the bottom hole of the rack. Work as heavy as possible. Rest 90-120 seconds between sets. 5) Dumbbell Overhead Tricep Curl: 4 x 10 Rest 90 seconds between sets. Heavy…

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, HSPU, Even, Pistol Squats Work on any variation of either movement. If you aren’t proficient in the most basic variations don’t practice a complex one. No more than 5 Pistols/side per round. 2) 12 minutes EMOTM: Snatch Deadlift + Hang Snatch + Snatch These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Snatch. Build as heavy as you like. 3) 12 minutes EMOTM: Clean Deadlift + Hang Clean + Clean These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Clean. Build as heavy as you like. 4) 15-12-9-6-3 – AQAP: Power Cleans 135/95 Burpee Lateral Bar Hops This should be an unbroken…