1/30/2013

  Strength 2 Deadlifts every :30 seconds for 6 minutes @70% of 1RM Metcon 21-18-15-12-9-6-3 Overhead Squat 115/75 Toes to Bar Hand Release Push ups ** 5am is the only class cancelled on Thursday, all evening classes are back on!**

Evening Classes Cancelled 1/29

All evening classes and bootcamp is cancelled tonight 1/29. No plowing has been done to the parking lot and little to live oak. You guys will be updated about tomorrow mornings 5am class later tonight. Stay safe out there!

1/29/2014

  *5am and 9 am will be cancelled Wednesday 1/29 due to snow. The evening classes are still on unless conditions don’t get better throughout the day. I will post again if evening classes are cancelled,  but if there is not another post then we are on! And there will be a surprise snow day […]

1/28/2013

  Strength Hang Power Snatch 3-3-3-3-3 Goal is to find 3RM  hang power snatch. Metcon 12 minute AMRAP 115 KB Swings 53/35 90 Double unders 30 Muscle-ups *Score is total reps.*

1/27/2013

  Strength 5×3 Back Squat *Work up to a working 3 rep weight, about 85% of 1RM and maintaining sets of 3 with the same weight across all 5 sets.* Metcon 8 Minute AMRAP 10 Burpees 5 Ground to overhead 135/95 MOBILITY

1/23/2013

  Strength Bench Press 1-1-1-1-1 Metcon 15 minute AMRAP 10 Power Snatch 135/95 10 Handstand Push ups 15 Power Snatch 135/95  15 Handstand Push ups

1/22/2013

  *5am and 9am will be cancelled tomorrow 1/22. Evening classes will remain open unless conditions continue.* “Jackie” 1k Row 50 Thrusters 45/35 30 Pull-ups

1/21/2013

Strength Hang Power Clean 3-3-3-3-3 Metcon 3 Rounds 15 Burpee Broad Jumps (6ft minimum for rx) 20 KB Snatch 53/35 alt. 40 Double-unders

1/20/2013

Strength 20 Rep Deadlift Metcon Open WOD 12.3 18 Minute AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 Toes to bar MOBILITY

1/16/2013

  Strength Deadlift 1-1-1-1-1 Metcon 10 Minute AMRAP 15 KB Swings 53/35 15 Box Jumps 24/20

1/15/2013

  “Elizabeth” 21-15-9 135/95 Pound Clean Ring dips * Clean can be any type of clean. Muscle, power, or squat clean is allowed.*