14.1

And it Begins! 14.1 10 minute AMRAP 30 Double-unders 15 Power Snatch 75/55 Start of the season right and attack 14.1!!!

2/27/2014

  Strength 3 Clean Deadlifts EMOM x 12 minutes @ 55% of 1RM Deadlift *This is focusing on “first pull”, deadliest to the top of the knee and pause for 3 seconds then descend.* Conditioning 4 Rounds 20 Air Squats 15 Burpees 10 Thrusters 115/75 *Rest 60 seconds between rounds. Rest is including in overall […]

2/26/14

  “JT” 21-15-9 Handstand Push ups Ring Dips Push ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005

2/25/2014

  Strength Bench Press 7-7-7-7 Metcon 14 Minute AMRAP 100 Double Unders 30 Hang Power Clean 95/65 75 Double Unders 30 Hang Power Clean 135/95 50 Double Unders 30 Hang Power Clean 165/115 25 Double Unders As many Hang Power Clean with time remaining @ 225/155

2/24/2014

  Strength 2 Back Squats EMOM x 10 min @ 85% of 1RM Metcon 8 Minute AMRAP 5 Shoulder to overhead 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20 MOBILITY

2/20/2014

  Strength 1a) 3×25 Weighted Sit ups 1b) 3×20 Max weight Unbroken front rack step ups *Athletes will rest 2 minutes between exercises.* Conditioning 13 Minute Amrap 200m Run  11 Sumo deadlift high pull 95/65 33 Double unders

April-May Boot Camp

The weather is warming up, spring is right around the corner! April Boot Camp is a perfect time to get that beach body you have always wanted. Also there will be a BOGO half off, so grab a friend and get in shape for summer together! The next Boot Camp kicks off Saturday, April 5th. […]

2/19/2014

  “Chelsea” Every minute on the minute for 30 minutes do: 5 Pull ups 10 Push ups 15 Air Squats

2/18/2014

  Strength 15 minutes to establish 1RM Push Jerk Metcon 8 Minute AMRAP 3 Deadlifts 225/155 3 Handstand Push ups 6 Deadlifts 225/155 6 Handstand Push ups 9 Deadlifts 225/155 9 Handstand Push ups.. … Continue increasing by 3 each set until time expires.

2/17/2014

  Strength Front Squat 5-5-5-5-5 Metcon 15 Minute AMRAP 15 Wall Balls 20/14 10 Toes to bar 5 Power Cleans 135/95 Mobility

2/13/3014

  Strength Deadlift 3-3-3-3-3 Metcon 8 Minute AMRAP 30 Double Unders 15 Thrusters 75/55