Category: Sport

* 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) Power Snatch + Hang Power Snatch + Power Snatch: Every 75 seconds for 10 sets Starting weight should be 60-70% of your 1RM Power Snatch. Add weight each set as deemed fit. All reps should be Touch and Go, no dropping the bar. 2) Power Clean + Hang Power Clean + 2 Push Jerks: Every 75 seconds for 10 sets. Starting weight should be 60-70% of either your 1RM Push Jerk or Power Clean, whichever is lower of the two. Add weight each set as deemed fit. All reps should be Touch and Go, no dropping the bar. Ideally work to cycle the Push Jerks. 3) 8 minute AMRAP: 10 Burpees 15 Wall Balls 20/14…

* 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: 3-3-3 Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-90% is a good ball park weight range. 2) Front Squat: 2-2-2 Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-80% is a good ball park weight range. 3) 10 minute Up Ladder: 1 Squat Snatch 155/105 1 Muscle-ups 2 + 2, 3 + 3, and so on until 10 minutes is up Sub for a Muscle-ups is 2x in either Ring Dips or Push-ups Extra Work: 4) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Walk: 10 minutes Practice Work on any facet of getting into a Handstand and walking. For results post detailed weights, reps,…

* 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: 1a) 5 minute AMRAP: 10 Power Snatch 115/75 10 Chest-to-bar Pull-ups Rest 3 minutes 1b) 5 minute AMRAP: 10 Squat Cleans 135/95 10 Burpee-to-target Rest 3 minutes 1c) 5 minute AMRAP: 10 Shoulder-to-Overhead 155/105 10 Toes-to-bar Extra Work: 2) Handstand Push-ups: 10 minutes EMOTM Work on any variation of an HSPU. 3) 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

* 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) Snatch + Hang Snatch + Overhead Squat: 5 sets Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps. 2) Clean + Hang Clean + Front Squat: 5 sets Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps. 3) 10, 9, 8…3, 2, 1 – AQAP: Thrusters 135/95 30 Double-unders Perform the prescribed number of Thrusters with 30 Double-unders in between each set. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 5 x 250m Max Effort. Rest 3 minutes between intervals. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=rgu4-VO2dSo  

* 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, Gymnastics, Even, Movement of Choice Gymnastics can be anything bodyweight, Double-unders, Box Jumps, Pull-ups, etc. This is a good opportunity to work on a strict variation of a movement. Movement of Choice can be anything you’d like to work on. Both movements should be movements that you struggle with, i.e. weaknesses. 2) 12 minute AMRAP: 12 Hand Release Push-ups 12 Wall Balls 20/14 Extra Work: 3) Bar Muscle-ups: 10 minutes Work on any facet of the movement. 4) Hip Thrusts: 4 x 8 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