Category: Sport

* 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) Back Squat: 20 minutes build to a Heavy Single Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed. 2) Front Squat: 15 minutes build to a Heavy Single Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed. 3) 3 rounds – 3 minute AMRAP – 1 minute Rest: 3 Power Snatch 115/75 6 Push-ups 9 Air Squats Attack each one of these intervals…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1a) 10 minute AMRAP: 5 Power Cleans 185/123 10 Toes-to-bar 15 Burpee Lateral Bar Hops Rest 5 minutes 1b) 10 minute AMRAP: 10 Shoulder-to-Overhead 135/95 20 Kettlebell Swings 53/35 40 Double-unders Extra Work: 2) Bar Muscle-ups: 10 minutes Work on any facet of Bar Muscle-ups. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled ** 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 1.1.1: 5 sets Warm-up as needed. These should be full Squat Snatches. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets. 2) Clean 1.1.1: 5 sets Warm-up as needed. These should be full Squat Cleans. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets. 3) 3 rounds AQAP: 20 Pull-ups 20 Box Jumps 24/20 20 Front Squats 95/65 Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between…

* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled ** 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, Open Prep, Even, Movement of Choice Open Prep can be one of the following movements Wall Balls, Box Jumps, or Burpees. Pick whichever movement you struggle with the most. Movement of Choice can be anything you’d like to work on, it should just be something that you struggle with. 2) 10 minute AMRAP: 10 Dumbbell Hang Power Clean 50/35 10 Ball Slams 40/30 Extra Work: 3) Double-under Practice: 10 minutes If you have a consistent 50 Unbroken, then work on Triple-unders. 4) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled ** 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) Push Press: 5-5-5 Warm-up as needed. Look to establish a 5RM Push Press. Your two, non maximal sets should be within 85% of your Max Effort sets. Rest 2 minutes between sets. 2) Behind the Neck Snatch Push Press: 3-3-3 Warm-up as needed. Look to establish a 3RM BTN Snatch Push Press. Your two, non maximal sets should be within 85% of your Max Effort set. Rest 2 minutes between sets. You guys get to add a little dip and drive, but I still expect to still be moving at least 275lbs 🙂 3) “Diane”- 21-15-9 – AQAP: Deadlifts 225/155 Handstand Push-ups Sub for HSPU is either Stink Bugs or Dumbbell Strict Press Extra Work:…