FRIDAY

 

A GROUP WARM UP (on the whiteboard)

B MOBILITY (On the whiteboard)

C SKILL

Overhead squat

We are going to dial in on technique, mechanics and range of motion

C METCON

“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg 
Max Calorie Row

Read More →

THURSDAY

I know it’s getting cold and the holidays are approaching, which is like a part time job getting ready for, but don’t fall off. Get in and get it done. Get your workout in first! It’s only an hour.

Don’t forget the Holiday party is Saturday at Napper Tandy’s. Open bar is 7-10 which includes open bar and appetizers. Cash bar is after. I will have bracelets for those doing Open bar and have paid in advance. ...

Read More →

WEDNESDAY

A GROUP WARM UP

B STRENGTH:

Squat clean

15 minutes to establish a 1 RM

C METCON

“STAR WARS”

2 Rds:

100 double unders

15/10 cal assault bike

12 squat cleans 115#/80#

 

WEIGHTLIFTING/OLY CLASS @ 6:15

1. Superset the following

pause back squat (3 sec pause at the bottom)

strict press

Read More →

TUESDAY

A. GROUP WARM UP (on the whiteboard)

B. MOBILITY (on the whiteboard)

C. METCON

“Lead Foot”

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
rest 4 minutes 

Read More →

MONDAY

This Saturday is our holiday party. If you have not paid yet, please do it ASAP!! Thank you. Also, there are just a few of you who have not paid for apparel yet. I would appreciate it if you could bring that in too.

With the holidays approaching, I really hope you don’t fall off the bandwagon and get caught up in the festivities and put your training to the side. Keep the intensity up!! Make your ...

Read More →

SUNDAY

TEAM WOD

“BALL HOGS”

amrap 15 min

Teams of 2 complete:

3 kettlebell swings 53#/35#

3 wall balls 20#/14#

3 cal row

 Next round is 6, then 9’s … increase by 3 for each round. One athlete works to complete the round before next athlete starts next round.

Read More →

SATURDAY

What an awesome Friday working on double unders, triple unders and pistols! A lot of firsts today. Nice work everyone!

Due to the fact that a supposed snow storm is coming this way tomorrow starting early, I will keep you posted as far as the gym being open. Joe G’s class is cancelled but will resume next week. I’ll post tomorrow on the blog (which is here) as far as the gym being open or closed.

Read More →

FRIDAY

ANNOUNCEMENTS:

Please have your money in for the holiday party ASAP!! Thank you!!

If you’re interested in a local team competition, then check out this link HERE.

A GROUP WARM UP (on the whiteboard)

B MOBIITY (on the whiteboard)

C SKILL WORK

10 minutes of pistol work and 10 minutes of double under work. If you have double unders, you’ll be working on triple unders.

Read More →

THURSDAY

Packed out weightlifting class! Great class Mike!

 

Again, please have your money in for the holiday party and for apparel if you placed an order. Thank you!! The sooner the better.

A GROUP WARM UP (on the whiteboard)

B MOBILITY (on the whiteboard)

C STRENGTH:

superset 3 ...

Read More →

WEDNESDAY

A STRENGTH

Front Squat

Heavy Set of 2

B METCON

“Eikcaj” (Jackie backwards)

30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

C CORE

3 sets:

15 Russian twists

15 leg lifts

15 scissor kicks

WEIGHTLIFTING/OLY CLASS @ 6:15

Full clean

Technique, ...

Read More →
Page 1 of 149 12345...»