Category: Sport

* 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) 2 Halting Jerks + 1 Jerk: 7 sets Warm-up as needed. Perform 2 Halting Jerks, pausing for 2 seconds in the bottom, followed by 1 Jerk. All Jerks should be with a Split. Rest 90-12o seconds between sets. 2) 5 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Burpee-to-target 30 seconds Rest Extra Work: 3) Jump Over the Box: 3 x 15 @ 24/20 Rest 90 seconds between sets. Work on any variation, whichever you are fastest at. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 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) 3-Position Power Snatch: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of your 1RM Power Snatch. This should be done from the Hi-Hang, Above the Knee, and then off the floor. No dropping the bar between reps. 2) 3-Position Power Clean + Push Jerk: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of either your 1RM Power or Push Jerk, whichever is low. This should be done as a Power Clean from the Hi-Hang, Above the Knee, the Floor, and then finish with a Push Jerk. No dropping the bar between reps. 3) 10 minute AMRAP: 5 Muscle-ups 10 Overhead Squats 135/95 50 Double-unders Sub for Muscle-ups is 10 Pull-ups Extra…

* 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) Back Squat: 5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier. 2) Front Squat: 3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier. 3) 21-15-9 – AQAP: Power Cleans 155/105 Box Jumps 30/24 Extra Work: 4) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 5) Run: 4 x 800m Rest 3 minutes between intervals. For results post detailed weights, reps, times, etc. for all work completed. http://www.youtube.com/watch?v=Ocwg71bElnc

* 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 minute AMRAP: 1 Rope Climb 15ft 10 Kettlebell Swings 70/53 15 Shoulder-to-Overhead 95/65 Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of Bar Muscle-ups. If you can do them do a 10 minute EMOTM. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=xPMaKByzPUY

* 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) Hang Snatch + 2 Overhead Squats: 5 sets Warm-up as needed. Work to a heavy/maximal set. Your other 4 working sets should be within 80% of this weight. Rest 90-120 seconds between sets. 2) Clean + 2 Jerks: 5 sets Warm-up as needed. Work to a heavy/maximal set. Your other 4 working sets should be within 80% of this weight. Rest 90-120 seconds between sets. 3) AQAP: 1000m Row 50 Thrusters 95/65 30 Chest-to-bar Pull-ups Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 3 x 500m Rest 3 minutes. Fastest consistent pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=LR8MnaeYhVs