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 **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) Snatch: 20 minutes build to a Heavy Single Take as many attempts as needed. These should all be full Squat. Build as heavy as you’d like. 2) Clean and Jerk: 20 minutes build to a Heavy Single Take as many attempts as needed. These should all be full Squat and Split Jerk. Build as heavy as you’d like. 3) 7 minute AMRAP: 10 Wall Balls 20/14 10 Pull-ups Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 2 x 3K Rest 4 minutes between intervals. Both should be hard efforts. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Both movements should be something that you struggle with. The first movement must be something that is gymnastics, i.e. bodyweight, or a weighted bodyweight movement. Movement of Choice can be any type of movement. 2) AQAP: 500m Row 10 Power Cleans 225/155 15 Muscle-ups 10 Power Cleans 225/155 500m Row Sub for Muscle-ups is 30 Hand Release Push-ups or Dips. Extra Work: 3) Double-unders: 10 minutes Practice If you have a consistent 50 Unbroken work on Triple-unders. 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments Today marks the first workout…

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE **** Holiday Schedule HERE ***** Paleo Challenge 2014 HERE WOD: 1) 12 minutes EMOTM: 1 Hang Snatch + 1 Snatch Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as you like. 2) 12 minutes EMOTM: 1 Hang Clean + 1 Clean Warm-up as needed. Start around 60% of your 1RM Clean. Add weight as deemed fit, build as heavy as you like. 3) 8 minute Up Ladder: 2 Front Squats 155/105 4 Burpee Lateral Bar Hops 4 Front Squats 155/105 8 Burpee Lateral Bar Hops and so on until 8 minutes is up Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM Work on any style of HSPU. No more than 10 reps/minute. 5) Airdyne: 10 x :30/:30 Max Effort. Keep track…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 10 minutes EMOTM: 2 Back Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 2) 10 minutes EMOTM: 2 Front Squats Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like. 3) 10 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Power Snatch 95/65 50 Double-unders Sub for Double-unders is 50 Single-unders and 10 Air Squats Extra Work: 4) Pistol Squats: 10 minutes EMOTM Work on any variation. No more than 5 reps/side. 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

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 25 minute AMRAP: 10 Deadlifts 315/205 15 Toes-to-bar 20 Box Jumps 30/24 Rest 2 minutes This is a self timed rest, don’t short it to get more work in, focus on recovering and hitting each round as hard as possible. If you’re efficient with these movements a sub 2 minute round should be no problem, at least at the start. Extra Work: 2) Pause Pendlay Row: 5-5-5-5-5 Hold for 2 seconds at the belly. Rest 90 seconds between sets. Heavy as possible. 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