“friday 6.28.13”

940872 257880287689551 844607307 n

 Class schedule: july 3rd 6am,7am,9am,12pm july 4th CLOSED!

We will be adding a monday, wednesday, friday 7am and 4pm class starting July 1st.

Warm-up:

         shoulder mobility then 2x  hspu hold :30/ rev band fly 20

Skill:

           bear complex

Strength:

        bear complex: 1rm

WOD:

         3 rounds (1min each)

         wallball (20/14)

         box jumps (30/24)

         kb swings (70/53)

         rest

Read more: friday 6.28.13
 

“thursday 6.27.13”947093 257879927689587 1619842222 n

Class schedule: july 3rd 6am,9am,12pm july 4th CLOSED!

Warm-up:

          dynamic

Skill:

           crush the day

Strength:

        10 otm

        8 slamm balls (50/35) + 8 push-ups

WOD:

         5 rounds

         20 mountain climbers

         15 v-ups

         10 burpee

        

Read more: thursday 6.27.13
 

“wednesday 6.26.13”996165 281948561949390 542659468 n

 Class schedule: july 3rd 6am,9am,12pm july 4th CLOSED!

Warm-up:

          squat/shoulder mobility

Skill:

           power snatch or squat snatch (great video explaing bar path)

Strength:

        p.snatch or s.snatch: 1rm (slow motion squat snatch)

WOD:

         10 otm

         2 p.snatches or s.snatch

Read more: wednesday 6.26.13
 

“tuesday 6.25.13”1017335 281948311949415 357504989 n

Warm-up:

          4 min double unders

Skill:

           HSPU

Strength:

        Strict Press: 5x3@85%

WOD:

         8 amrap

         run to sign

         ME unbrken HSPU

    1 min rest

         3 amrap

         ME pullupf

Read more: tuesday 6.25.13
 

“monday 6.24.13”988661 281947378616175 300837052 n

Warm-up:

          hip/ ankle mobility

Skill:

           squat clean (demo)

Strength:

        back squat: 5x3 85% of 1rm

WOD:

         "Elizabeth"

          (video)

Read more: monday 6.24.13
 

“friday 6.21.13” 

IMG 1974

Warm-up:

          2 x banded good mornings 12 + pull-ups

Skill:

           deadlift

Strength:

        deadlift: 4x3 85%

WOD:

         21-15-9

         deadlift (245/170)

         c2b pull-ups

Read more: friday 6.21.13
 

“thursday 6.20.13” 

IMG 0626

Warm-up:

          2 rounds: 5 each Y.T.I. / 2 wall walks

Skill:

           double unders

Strength:

        bench press: 1rm

        rev band fly's: 4x20




WOD:

         10 otm

         20 double under then ME Wall Walk

         

Read more: thursday 6.20.13
 

 “wednesday 6.19.13”

190491 258797974264449 1787424674 n-1

Warm-up:

          squat mobility

Skill:

           hspu

Strength:

        Back squat: 5rm

WOD:

         4 rounds (1 min each)

         200m run

         ME box jumps (24/20)

         ME hspu

         rest

Read more: wednesday 6.19.13
 

“tuesday 6.18.13”740249 190619841082263 1602424432 o-1

Warm-up:

          20 push-ups / 20 sit ups/ 10 push-ups / 10 sit-ups

Skill:

           pull-ups/muscle ups

Strength:

        12 otm

        odd:4 muscle ups or ring rows

        even: 10 diamond push-ups

       

WOD:

         15 pull-ups

         25 kbs or rkb swings

         15 pull-ups

         35 v-ups

         15 pull-ups

         25 kbs or rkb swings

         15 pull-ups

Read more: tuesday 6.18.13
 

“monday 6.17.13”253333 259227177554862 1956458943 n

Warm-up:

          2x 10 h.s cleans, 10 s2o 5 lunges (ea)

Skill:

           hang squat clean/squat clean

Strength:

        hang squat clean/squat clean: 2rm

WOD:

        15 amrap

        every 3 min run to sign and back (115/80)

        20 hang squat cleans

        20 s2o

        20 lunges

       

Read more: monday 6.17.13
 

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