4/30/2014

  FRAN! 21-15-9 Thruster 95/65 Pull up

4/29/2014

  Strength Split Jerk 1-1-1-1-1 Conditioning 100 Double-unders 50 Toes-to-bar  50 Double-unders 25 GHD Sit-ups

4/28/2014

  Strength 20 minutes to find 1RM Hang Squat Snatch Conditioning 15 minute AMRAP 15 Deadlifts 135/95 10 Back Squats 135/95 10 Burpees *Back squats must have bar come from ground for Rx.* Mobility

4/24/2014

  Strength 20 minutes to find 1RM back squat Metcon For Time: 50 Double unders 20 Thrusters 95/65 60 Double unders 15 Thrusters 135/95 70 Double unders 10 Thrusters 185/125

4/23/2014

  “Diane” 21-15-9 Deadlift 225/155 Handstand Push up

May-June Boot Camp

 The wheels are turning for our May-June Boot Camp. The first day of this Boot Camp is Saturday May 17th at 9am. With new Boot Camps starting every 6 weeks, don’t miss out on this oppurtune time to get that summer body started! Throughout this 4 week program you will have your confidence boosted through […]

4/22/2014

  Strength 3 Strict Press EMOMx 6 minutes @ 76% of 1RM Strict press 3 Push Press EMOMx 6 minutes @ 76% of 1RM Push Press  Conditioning 16 minute AMRAP 60 Calorie Row 60 Kettlebell Swings 53/35 60 Shoulder to Overhead 95/65 20 Muscle Ups *Score is total reps completed*

4/21/2014

  Strength Front Squat 8×2 Metcon 7 Minute AMRAP 10 Jumping Squats 5 Hang Power Snatch 135/95 -Rest 1 minute- 2 minutes ME Burpee Box Jumps 24/20 Mobility

4/17/2014

  Barbell Work 5 Power Cleans EMOM x 5 min @ 63% of 1RM 3 Power Cleans EMOM x 3 min @ 73% of 1RM 1 Power Clean every :15 seconds for 3 minutes at 76% of 1RM Metcon 10 minute AMRAP 10 Box Jumps 30/24 10 Toes to bar -rest 2 minutes, then- 800m […]

4/16/2014

  “Tommy V” 21 Thrusters 115/75 12 Rope climbs 15ft 15 Thrusters 115/75 9 Rope climbs 15ft 9 Thrusters 115/75 6 Rope climbs 115/75