12/31/2014
Happy New Years Eve 2015m Row -then- 12 Rounds 11 Thruster 75/55 15 Box Jump 20 in
Monthly Archives: December 2014
January Boot Camp Deal
We are getting right to it in 2015 with our January Boot Camp program. What better way to start your New Year fitness goals with this proven training regimen. This program begins Saturday, January 3rd at 9am. After the first initial orientation on Saturday we will meet Monday, Wednesday and Friday from 8pm-9pm for 4 […]
12/30/2014
Strength 1RM Split Jerk Conditioning 15 minute AMRAP 15 Hang Power Clean 115/75 15 Burpee 15 Toe to bar
12/29/2014
Strength Back Squat work to a 10 rep max Conditioning 3 rounds 7 Overhead Squat 185/125 14 Pull up 35 Double under
12/26/2014
Hope everyone had a Merry Christmas! Remember, we will be having a 10am class only Friday and Saturday. And of course… Freaky Friday!!
12/24/2014
Open WOD 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thruster 100/65 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to […]
12/23/2014
Strength 1RM Power Snatch Conditioning 8 minute AMRAP 2 Deadlift 315/225 2 HSPU 4 Deadlift 315/225 4 HSPU….. continue ascending by 2’s for 8 total minutes, score it total reps.
12/22/2014
Strength Back Squat 4-4-4-4-4 *work up to a heavy set of 4* Conditioning 5 Rounds 10 Front Squat 135/95 10 Burpee 30 Double under
12/19/2014
Freaky – Christmas Party – Friday!
12/18/2014
Strength Find a 1RM of the following complex: 2 Front Squats + 1 Split Jerk Conditioning 10 minute AMRAP 10 Sumo deadlift high pull 75/55 10 Burpee Box Jump over 24/20
12/17/2014
“Amanda” 9-7-5 Muscle up Squat Snatch 135/95
12/16/2014
Strength 20 rep max Deadlift Conditioning 4 Rounds 8 Deficit Hand stand push up 2 45s/1 45 8 Hang Power Clean 165/115