Category: Uncategorized

WOD: Work Your Weakness: 20 minutes 6 rounds for total reps – 30 seconds work 30 seconds restKettlebell Swing 70/53Box Jump 24/18Push Press 95/65 Post results/thoughts to comments Great to see so many faces in the gym today. You guys all did an awesome job and pushed hard in a tough interval workout. Congratulations to Scott who got his first muscle-up today…I think a few more of you are close behind. The rugby guys crushed it in a workout that had some more untraditional movements than we usually see…you’ll see some of them in the future. If I don’t see you before the weeks end have a great holiday and I’ll see you next week. Cheers. Bryant and Donny on the kettlebell swings Ryan and Rick facing off on the swings Emily, Dani, and Jess knocking out some swings Tools of the evenings…

WOD: – Work You Weakness Strength Bias: 5-5-3 – 4 rounds AQAP:4 Handstand Push-ups8 Pistol Squats12 Toes-to-bar16 Pull-ups Post results/thoughts to comments Great to see so many people in the gym today, you all did a great job. Have to put a big congrats to Dani, Kristi, and Betsy who finished their “Cindy” challenge today. 20 days starting the 1st of 1 round of “Cindy” day 1, 2 rounds on day 2, 3 rounds on day 3, etc. They did a great job and did this in addition to their normal training. More of you continue to get pistols, some are getting handstand push-ups, everybody is straight up getting stronger. Awesome work everybody, see you tomorrow. Cheers. Vinny and HJ knocking out pull-ups Mark and Brian getting those knees-up Scott getting through his handstand push-ups…for the second time Good to see Sefton back…

WOD: “Kalsu”- AQAP100 Thrusters 135/95Every minute on the minute perform 5 burpees Post results/thoughts to comments Wow, those of you who made it into the gym today pushed through likely one of the hardest workouts we’ve done in the gym. Big props to Del for doing the workout Rx’d and it was great to see Bob in after finishing the On-ramp sessions on Wednesday. Thanks to Sarah who came in to workout with us. She’ll be training with us a little over the next few weeks and will be writing an article for 7days about the gym. See everybody Monday. Cheers. Bob and Jess working through “Kalsu” Ken working hard and feeling the pain – Jade

WOD: – Max Box Jump Height: 15 minutes to acquire max height – Muscle-up Practice: 10 minutes (spend 10 minutes working on any facet of muscle-ups) – 8 minute AMRAP:3 Squat Snatch 135/958 Chest-to-bar Pull-ups Post results/thoughts to comments Great work today guys. We saw some big numbers on the max jump height, and it was great to see some of you really battle your fears and commit to some big jumps. Awesome job done by everyone. We only had 3 people at the 5:45 PM class, none of them were in on Tuesday so we had them hit up “Jackie” to put a benchmark workout into their book. If I don’t see you guys tomorrow have a great weekend. Cheers. Mark getting up on the box Phil and Ryan working through the met-con Tanya, Kathy, and Ken working through “Jackie” Phil with…

WOD: – Snatch Grip Deadlift: 3-3-3-3-3 – 5 rounds AQAP:12 Burpees6 Power Cleans 155/1053 Push Jerks 155/105 Post results/thoughts to comments While the gym was a little slow today we had some people throwing down. Those who were in found how much more difficult that snatch grip makes the deadlift and why it’s a great thing to work on to help develop power in the first pull of the snatch. A bunch of you upped the anti on the met-con and went with some heavier weights, Jess hit the workout Rx’d and Kim who’s only been training for a few weeks did a great job of throwing that 65lb bar around. Great work guys. See you tomorrow. Cheers. Kim getting that bar overhead Matt one day out of the On-ramp hitting it hard Cedric on the sidelines doing burpees The rugby guys finding…