Grand Reopening

Grand Reopening/2nd Annual Jailyard Games will be held at the Compound on Sunday, July 28th!! As most of you know – Ryan Knutson is taking over ownership of the gym and we like to have a special event to celebrate this! Don’t worry – we will be having a huge party  to say goodbye to Ryan […]

6/27/2013

  Strength Bench Press 3 Rounds: 9 @ Light-Moderate Weight 7 @ Moderate-Heavy Weight 3 @ Heavy weight *Rest about 2 minutes between sets* Metcon 800m Run 2 Rounds 15 Power Snatches 95/65 10 HSPU 10 Power Snatches 135/95 10 HSPU 400m Run

6/26/2013

“Stephen” 30-25-20-15-10-5 rep rounds for time GHD sit-up Back extension Knees to elbow 95/65 pound Stiff legged deadlift Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister […]

6/25/2013

Strength Back Squat: 2 Rounds 8 reps @ 75% 6 Reps @ 80% 4 Reps @ 85 % – Rest 2 minutes between sets- Metcon 4 Rounds 30 Air Squats 10 Push Press 135/95 5 Muscle-ups

6/24/2013

Strength/Barbell Work 3 Power Cleans every :45 seconds for 8 total sets (6 minutes, all reps must be touch and go) @70% Metcon 20 Minute AMRAP 5 Deadlifts 275/205 10 Ring Push-ups 15 Box Jumps 24/20 Mobility

NEXT START DATE 07/06

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GRAND REOPENING

Grand Reopening/2nd Annual Jailyard Games will be held at the Compound on Sunday, July 28th!! As most of you know – Ryan Knutson is taking over ownership of the gym and we like to have a special event to celebrate this! Don’t worry – we will be having a huge party yet to say goodbye […]

6/20/2013

Strength Front Squat 15 minutes to find 10RM Metcon 800m Run 30 GHD Sit-ups 60 Hang Power Snatches 75/55 30 GHD Back Extensions 60 Slam Balls 30/20 400m Run

6/19/2013

 “Chelsea” Every minute on the minute for 30 minutes complete: 5 Pull-ups 10 Push-ups 15 Air squats **Attention**Sorry to anyone who was interested in this months Boot Camp. We regret to inform you that we have to cancel this months Boot Camp due to technical difficulties with our web page, we are unable to access […]

6/18/2013

 Strength   20 Rep Deadlift   (Warm-up to a weight roughly around 70% of 1RM. The 20 reps is a maximal effort to get all 20 in a row. They have to be touch and goes and all unbroken for set to count.)   Metcon   2 Minute AMRAP KB Sumo deadlift high pull 70/53 […]

6/17/2013

 Strength/Barbell Work Every :30 seconds for 5 Minutes 1 Power Snatch + 2 Overhead squats – Heaviest Possible Metcon Individual Regional Event #6 100 double unders 50 handstand push ups 40 toes to bar 30 shoulder to overhead (160/100) 90ft walking lunge w/ bar in front rack (160/100) Mobility

  Strength   Bench Press   1) 2×10 Close Grip Bench-Heaviest Possible 2) 2×10 Wide Grip Bench-Heaviest Possible   *Complete 2 sets of close grip before moving onto wide grip, rest roughly 90 seconds between sets*     Metcon   10 Minute AMRAP   10 Wall Balls 20/14 10 Toes-to-bar 30 Double-unders -Then, no rest- […]