Category: Sport

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Push Press: 3 reps Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps. 2) 15 minute AMRAP: 10 Shoulder-to-Overhead 95/65 10 Sumo Deadlift High-pulls 95/65 10 Push-ups 10 Pull-ups Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Assault Bike: 10 x 1:00 HARD/1:00 EASY Pay attention to your wattage. You should have a consistent HARD Wattage, and your EASY Wattage should be 50% of that. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Just 7 weeks away, hope we see lots…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) AQAP: 25-20-15-10-5 Kettlebell Swings 53/35 3-6-9-12-15 Burpee Box Jump Overs 24/20 Extra Work: 4) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed. 5) Kipping Pull-ups: 10 minutes Practice Work on any facet of a  Kipping Pull-up…hanging on the bar, superman/hollows, strict pull-ups, dumbbell rows, etc. For results post detailed…

* Paleo Health and Wellness Challenge Starts TODAY SIGN-up HERE ** Annual Holiday Party is the 30th, check it out HERE *** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. **** WODDOC Seminar February 7th HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/7/15 for loading. 2) 10 minute AMRAP: 7 Squat Cleans 95/65 11 Knees-to-armpits 40 Double-unders Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight…

* Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) AQAP: 50-40-30-20-10 Wall Balls 20/14 50-40-30-20-10 Abmat Sit-ups 5-4-3-2-1 Rope Climbs 15ft Extra Work: 2) Farmers Carry: 400m Heavy as possible (Keep it under 10 minutes). Keep track of total time and attempts to complete. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds…