Category: Sport

* 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 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Gymnastics Movement needs to be something bodyweight, Box Jumps, Pull-ups, Push-ups, Double-unders, etc. Movement of Choice can be anything you’d like to work on, it should just be something that you’re not good at, i.e. a weakness. 2) 10 minute AMRAP: 10 Hand Release Push-ups 10 Box Jumps 24/20 10 Ball Slams 40/30 Extra Work: 3) Double-unders: 10 minutes Practice If you have a consistent 50 Unbroken in workouts, work on Triple-unders. 4) Superman 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 http://www.youtube.com/watch?v=lR-KiDNFAuE

* 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 minutes EMOTM: 5 minutes 4 Jerk Balances, 5 minutes 3 Halting Jerks, 10 minutes 2 Jerks This is all done from the rack. You should start with a relatively light weight with the Jerk Balances, add weight as deemed fit throughout the lifts. There are no transition periods in this, the whole thing should take only 20 minutes. 2) 3 rounds AQAP: 10 Deadlifts 275/185 20 Toes-to-bar 30 Wall Balls 20/14 Extra Work: 3) Double Kettlebell Overhead Squat: 10 minutes Practice Work on any facet of this. If you can’t do this because of mobility, then spend 10 minutes working on your mobility. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results…

* 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) Touch and Go Power Snatch: 3 Reps Every 90 Seconds For 10 Sets Start at around 60-70% of your 1RM Power Snatch. Build as heavy as you’d like. The goal is as little pausing as possible, ideally no stopping to re-grip, etc. 2) Touch and Go Hang Power Clean: 3 Reps Every 75 Seconds For 10 Sets Start at around 60-70% of your 1RM Hang Power Clean. Build as heavy as you’d like. While you technically aren’t “touching” the ground, the goal should be not to pause at the Hang, so the reps should be cycled. Again, as little pausing as possible, and no stopping at the Hang to re-grip. 3) 9 minute AMRAP: 3 Muscle-ups 6 Power Cleans…

* 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) Back Squat: 7-7-7 Warm-up as needed. Rest 2 minutes between sets. Heavy as possible. 2) Front Squat: 5-5-5 Warm-up as needed. Rest 2 minutes between sets. Heavy as possible. 3) AQAP: 15 Power Snatch 115/75 15 Handstand Push-ups 50 Double-unders 12 Power Snatch 115/75 12 Handstand Push-ups 50 Double-unders 9 Power Snatches 115/75 9 Handstand Push-ups 50 Double-unders Sub for Double-unders is 50 Single-unders and 5 Burpees Extra Work: 4) Run: 4 x 400m Rest 2 minutes between intervals. Fastest consistent pace is the goal. 5) Reverse Hyper: 4 x 15 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 If you’re really looking to tune…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Paleo Challenge 2014 HERE WOD: 1) “Open 12.3”- 18 minute AMRAP: 15 Box Jumps 24/20 12 Shoulder-to-Overhead 115/75 9 Toes-to-bar Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up 3) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments