September 2014

There will be NO Yoga today…. Group Warm Up  MAX EFFORT Deadlift 1 rep max   WOD 100 feet of walking lunges with (down and back) 21 Russian Swings 70/55lb 21 Sit Ups 100 feet of walking lunges with 18 Russian Swings 70/55lb 18 Sit Ups 100 feet of walking lunges with 15 Russian Swings […]

Group Warm Up! MAX EFFORT Shoulder press 1 rep max   WOD With a continuously running clock do one 135/95 pound Clean and Jerk the first minute, two 135/95 pound Clean and Jerks the second minute, three 135/95 pound Clean and Jerks the third minute… continuing as long as you are able. You may power

Group Warm Up! MAX EFFORT  Back Squat 1 rep max   WOD  You will have 12 minutes to complete Run to Gary (one time) then with remaining time you will do an AMRAP of: 10 Pull Ups 10 Hand release burpees (when in the bottom of burpee lift both hands off the ground) Post rounds

Open Gym from 9:30am until noon! Mobility, Gymnastics, Do a WOD you missed… Or just come hang out and drink some coffee!

Group Warm Up Push up Progress: Each minute for 10 minutes you will have 30 seconds to complete 10 push ups for guys and 7 for ladies. The next 30 seconds you will rest. If you fail to complete the required amount then you will only do that number that you finished for the remainder

GROUP WARM UP!!   WOD   The following exercises Wall Ball 20/14 Sit up Double under   Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise

Yoga at 11am!!  Group Warm Up!   MAX EFFORT (push up strengthening) Plank hold on the hands. You will hold the plank for 1 minute every other minute for 12 minutes. First minute Plank, second minute rest, third Plank…..etc. We again are looking for good form, we want a plank no sagging in the middle.

Good job everyone on yesterdays Push Ups and the Tabata squat mile!   MAX EFFORT Deadlift 5,5,5 (40,50,60%) Shoulder Press (40,50,60%) WOD For time complete: 10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Deadlift 115/80lb Hang Squat Clean 115/80lb Shoulder to overhead 115/80lb   Post times to comments……..

Group Warm Up! MAX EFFORT Back Squat 5,5,5,5,5 (40,50,50,60,60% no plus)   We are going to focus on the Push up. We will be starting a 6 week program that will focus mainly on the push up, and some other body weight exercises. Then 2 minute AMRAP of Strict Push Ups You will have a

Open Gym From 9:30 until 10:30, at 10:30 TEAM WOD TBD!!! We close at noon…..