April 2013

MAX EFFORTFront Squat 5,5,5+ WOD10,9,8,7,6,5,4,3,2,1 rep rounds of:Dumbbell Thruster 40/30lbPull ups Post loads and times to comments…..

MAX EFFORTSnatch 3,3,2,2,1,1,1 WOD5 rounds of:7 Kettlebell swings 70/557 box jumps 30/24 Post loads and times to comments….

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility….its your call. Contact me for details It will be a discounted rate for unlimited members. WOD “The Chief“Max rounds in 3 minutes of:135/95 pound Power cleans,

REST DAY….. REST DAY….. I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility….its your call. Contact me for details It will be a discounted rate for unlimited members.

  I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility….its your call. Contact me for details It will be a discounted rate for unlimited members. MAX EFFORT10 Minutes of Double Unders WODThree rounds for time

Who wants to buy some chickens???   I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility….its your call. Contact me for details It will be a discounted rate for unlimited members. Skill DevelopmentSnatch and its

 I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility….its your call. Contact me for details It will be a discounted rate for unlimited members. MAX EFFORTDeadlift, 5,5,5+Broad Jump 3,3,3, WOD3 rounds for time of:21 bumper

Note: Athlete on the left has both arms locked out at top of swing(proper)…while athlete on the left does not.This could be for several reasons. First is flexibility. Second is rushing the movement, third the weight could be too heavy or athlete is in complete fatigue. Anyway the bell has to be locked out with

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility….its your call. Contact me for details It will be a discounted rate for unlimited members. MAX EFFORTBack Squat 5,5,5+50m Sprint 3,3,3, WOD10,9,8,7,6,5,4,3,2,1 rep rounds of:  155/105lb

WOD at 10am WOD at 10am WOD at 10am