Friday 102711
WOD 1st Squat 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd For time: Row 1000meters Run 1/4mile-Adams St-Granby loop Row 750meters Run 1/2mile-Adams St-Liscomb loop Row 500meters Run 1mile-Adams St-UHaul loop “PROPER SQUAT FORM” COMPETITION TEAM: Clean & Jerk – 5 x 3 (~70-80%) Clean pull – 4 x 4 Front squat […]
Thursday 102711
WOD “Tabata CenterMass” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are calorie row, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are wall ball. There is no rest between exercises. Post total reps from […]
CHANGE OF CLASS TIMES
ATTENTION MEMBERS!! EFFECTIVE NOVEMBER 1ST WE WILL BE CHANGING OUR CLASS TIMES FOR THE MORNING AND NIGHT CLASSES DURING THE WEEK. MONDAY THROUGH FRIDAY THE MORNING AND NIGHT CLASSES WILL START ON THE 15MIN INSTEAD OF THE HOUR. THE AFTERNOON CLASSES AND THE WEEKEND CLASSES WILL REMAIN ON THE HOUR. WE ARE SORRY IF THIS […]
Wednesday 102611
Team WOD In Teams of 2: Wall Ball Toss Situps, 50reps 4 Rounds of: Deadlift, 15 Power Cleans, 12 Front Squat, 9 Wall Ball Toss Situps, 50reps Both athletes will be working at the same time. For the Wall Ball Toss Situp, Athletes will be in situp position facing eachother. Athlete 1 will reach back […]
Tuesday 102511
WOD 1st Deadlift 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd For Time: 21-18-15-12-9-6-3 115lb Push Press Ring Dip 24”Box Jump 200meter sprint “Pretty in Pink” COMPETITION TEAM 3 Rounds 10 Burpees 200M Sprint Power Snatch + Snatch 65% (of snatch) x 1+1 x 2 70% (of snatch) x 1+1 x 2 […]