October 2016

EMOMEvery minute on the minute for 15 minutes First 5 minutes: 3 Cleans + 1 Jerk @ 75% Second Five minutes: 2 Cleans +1 Jerk @ 80% Third Five minutes 1 Clean + 1 Jerk 85% Everyone: Back Squat 5 x 3 @ 78% of 1 rep max Then: Bodyweight Strength program: Week 4 day […]

Hey everyone, if you have not yet signed over to BoxCommand click this link and do so. Meanwhile use your mobile device and go to your app store and download the BoxCommand APP so you can track your success and RSVP to class. There is also a ‘like’ feature and ‘chat’ feature in the app

Open Gym from 9:30am until Noon Dynamic Warm up. Skills: Muscle Up progressions. Work on Bodyweight strength program Or: Make Up a workout or lift that you missed

Bodyweight Strength program Week 3 Day 4. WOD 3 rounds for time of: 20 Wall Balls 20 Sumo Deadlift High Pulls 75/55lb 20 Box Jumps 20/14″ 20 Sit ups 20 Push press 75/55 Post times to BoxCommand!  

Well, we had to postpone the Member meeting due to some world series going on… Anyways stay posted to the next date. Everyone do the following: Snatch 5×3 @75% of 1 rep Front Squat 5×3 @80% Bodyweight Strength Program Week 3 Day 3. Focus on quality and strict form.   Post loads to BoxCommand!!  

Do not forget, Member meeting tonight at 7:30. Show up, learn, share, have a beer. WOD Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the

WOD Back Squat 10×3 at 75% of your 1 rep max. Do not use your base. That is 10 rounds of 3 reps at 75% of your 1 rep max. Rest 2-3 minutes between efforts. Do the below after your lifting is completed. Conditioning: Bodyweight Strength program Week 3 Day 2.   Post loads to

Bodyweight Strength program: Week 3 Day 1 This part (next 2 weeks) of the BW Strength program is basically the same movements you have been doing previously but will be broken into 4 movements per workout with 30 second intervals for each exercise. Remember quality is more important than anything else. If you still need

Open Gym from 9:30am until Noon. Bodyweight Strength program week 2 day 3. Come in and do 3 rounds of the program. Work on good form and get ready for week 3 coming next week.  

WOD AMRAP in 20 minutes of: One round consists of: 15 Sumo Deadlift High pulls 75/50 Then: Carry barbell (anyway you desire) to the east end of parking lot then do 15 Overhead squats 75/50 Then: Carry barbell back to start Then: run 200m Post rounds completed to BoxCommand!