friday 2.14.13 NO saturday class.

Love'em or Leave'em competition starts at 9 come cheer on our athlete compete.


IMG 2634Skill:

           muscle ups

Strength:

        10 otm
        4 muscle ups

        6 hspu

WOD:

         3min on 1 off

         3 rounds

         3 wall walks

         5 renagade row (1 db)

         7 v-ups

Read more: friday 2.14.13
 

thrusday 2.14.13

557614 10151248313529129 2117403636 n

Skill:

          squat clean

Strength:

        front squat: 3rm

WOD:

         50 double unders

         20 squat clean (155/105)

         30 burpees

         50 double unders

Read more: thrusday 2.14.13
 

wednesday 2.13.13

737439 190729517737962 1996929416 o















Skill:

           hang power snatch (demo video)/ kb snatch

Strength:

        hang power snatch: 3x5

WOD:

         10amrap

         20 kb snatch (53/35)

         20 sdhp

Read more: wednesday 2.13.13
 

tuesday 2.12.13


Skill:

           shoulder press

Strength:

        shoulder press: 3rm

        chin-ups: 3rm

WOD:

         3 rounds

         6 s2o (185/125)

         12 dips (35#/20#)

         18 hrpu

-------------

tri press down: 3x15

Read more: tuesday 2.12.13
 

monday 2.11.13

46118 190619534415627 824961579 n
















Skill:

           box squat

Strength:

        box squat: 6x2 @80%

WOD:

         2 rounds
        2min max box jumps (24/20)
        2min max wall ball (20/14)
        2min rest


Assisted GHR w/ partner: 3x5

Read more: monday 2.11.13
 

friday 2.8.13

NO 5pm class fri, Closed Saturday!

383625 186869441457303 542186959 n

Skill:

           deadlift

Strength:

        deadlift: 4rm

WOD:

         3 rounds

         7 deadlift (275/185)

         14 burpee bar hops

Read more: friday 2.8.13
 

thursday 2.07.13

542138 190635121080735 188350714 n















Skill:

           thruster/c2b

 

WOD:

         7 amrap

         3-6-9-12-15-18-21-24

         thruster (100/65)

         c2b

Read more: thursday 2.07.13
 

wednesday 2.6.13

Dont't forget about yoga tonight at 8pm.  NO mobility class today.

154730 183804225097158 1479467648 n

Skill:

           L-sits

Strength:

        L-Sits: 2 min

        Rev band fly: 4x20

WOD:

         12 amrap

         6 db snatches (70/45)

         12 box jumps (30/24)

         18 sit-ups

Read more: wednesday 2.6.13
 

tuesday 2.5.13

557002 120333208110927 1063362828 n copy














Skill:

           bb bent row

Strength:

        bb bent row: 4x8

        bench press: 3xme @205

WOD:

         5 amrap

         5-10-15-20-25...

         rkb swings (70/53)

         hr push-ups

Read more: tuesday 2.5.13
 

monday 2.4.13

770 190635207747393 327745058 nSkill:

           box jump

Strength:

        max height box jump

        max broad jump

WOD:

        4 rounds

        20 oh lunges (45/25)

        20 burpees

Read more: monday 2.4.13
 

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