Category: Uncategorized

WOD: Squat Snatch: 3-3-3-3-3 5 rounds AQAP:6 Clean and Jerk 155/105200m Run Post results/thoughts to comments Awesome job today everybody. While the gym was a little scant on faces, those who came in continue to improve on their olympic work. Work on getting that Burgener Warm-up down as well, it is a great warm-up, and only takes a few minutes to go through by yourself, it will help you, and pay dividends on your snatch work. Hope we see lots of you tomorrow. Cheers. Hitting the run Terri getting her bar overhead Tanya continuing to get stronger and faster, and as of this Paleo Challenge she has lost some 30+ pounds

WOD: 1RM Thruster:Max Pull-ups:AQAP:10 Power Snatch 95/6520 Slam Ball Ball Slams 40/3030 Push-ups40 Air Squats50 Double-unders40 Air Squats30 Push-ups20 Slam Ball Ball Slams 40/3010 Power Snatch 95/65 Post results/thoughts to comments Today were the Paleo Benchmarks and wow we a saw a lot of big gains. Minutes off the met-con, 10+ new pull-ups, and multiple pounds on the thruster. You guys all did awesome and tore it up. Great job. For those who did the Paleo Challenge you all did awesome, and for those who didn’t we all strongly encourage you to start shifting your dietary habits, you’ll feel amazing. Hope we see lots of you tomorrow. Cheers. Bart warming up on the thrusters…an eventual PR of 20lbs Jim and Jason on the ball slams, both over a minute of their previous times Gregg boosting a tuck jump – Jade

WOD: Clean Complex: 1-1-1-1-1 (1 complex consists of 3 Power Cleans, 3 Hang Squat Clean, and 3 Front Squats) 7 rounds AQAP:7 Deadlifts 275/1857 Box Jumps 30/247 Kettlebell Swings 70/53 Post results/thoughts to comments Great to see so many folks in today, you guys tore it up. Hope the low backs didn’t feel too blown up after that met-con. Way to swing some heavy kettlebells and pick up some heavy bars. Hope to see lots of you for the Paleo Benchmark work tomorrow. Cheers. Almost 60 and swinging the 70lb kettlebell, yeah HJ Del hitting the deads – Jade

WOD: Partner “Murph”- AQAP:Run 1 mile100 Pull-ups200 Push-ups300 Air SquatsRun 1 mile The 2 runs must be started and finished with your partner. The pull-ups, push-ups, and air squats are done “Angie” style, i.e. you must finish all the pull-ups before moving on to the push-ups. Only 1 person can work at a time. Post results/thoughts to comments Happy Memorial Day everybody. It was awesome to see so many of you in here, pouring it out and working hard. Some who never run bit the bullet and did so, and everyone worked hard and did an awesome job. See you tomorrow. Cheers. Some of the pack out for their first run A packed house working hard – Jade

WOD: 20 minute AMRAP:10 Ring Dips15 Slam Ball Squat Clean + Press + Slam 40/30200m Run Post results/thoughts to comments Great work today everybody. It was awesome to see a pretty big crew in for both classes. The little complex with the Slam Ball turned into quite a lung burner. If I didn’t see you today, have a great weekend. Go cheer on your fellow gym members at the marathon tomorrow, and come in for a WOD on Monday. Cheers. *****Reminder***** We will be only open for a 9:30 AM class on Monday, May 30th, Memorial Day. Hope to see a bunch of you in. Vinny, Rick, and Mark hitting the slam balls Some of the 9:15 AM crew working hard – Jade