Tuesday January 19 2016
CHRISTINE GIRARD’S LIFTING CLASSS TONIGHT AT 6:00PM …..SEE YOU ALL THERE ….COACHES TOO Metcom 7 Rounds of: 100m Run 7 T2B (or Med Ball V-Ups)* 7 Goblet Squats 7 Oblique KB (each side) 100m side shuffle Everytime you break = 5 Burpees BEGINNERS- USE MW core or cardio finish
January 18 2016
A few of the morning gang……You guys look so good for being up at 6:00am Strenght / back rack position side lunges … 8 ps AHAP ALT.plank holds with outside knee coming to meet outside elbow 8 ps 5 Rounds For Time AMRAP 20 min 20 Burpees 10 Toes to Bar 5 Power Cleans […]
Wednesday January 17 2016
Release class tonight!! Don’t forget to wear socks ! Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls warm up and review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters […]
Saturday January 16 2016
TROPHY WINNERS FROM LAST WEEK, PAVNEET, ZUZANA, JASMIN AND SAM…….WAY TO GO TEAM! In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) Beginners managable weight 400 Meter Run* 100 Barbell Thrusters (45 lbs)Beginners managable weight 400 Meter Run 80 Burpees 400 Meter Run 100 […]
Friday January 15 2016
Strength Pick one and do metcom or do both and 2 block runs Deadlift: 5 4 3 2 1 Set 1: 5 Reps @ 75-80%Set 2: 3 Reps @ 80-85% Set 3: 1 Rep @ 85-90% Set 4: 5 Reps @ 80-85% Set 5: 3 Reps @ 85-90% Set 6: 1 Rep @ 90%+ Strength […]
Thursday January 14 2016
Metcon (Time) For time: Row 1000m immediately followed by… 5 rounds of: 12 HRPU 12 Box Jump-Overs immediately followed by… Row 1000 Meters
Wednesday January 13 2016
Mobility Class tonight at 6:00pm, how’s your squat??? STRENGTH( 6 sets of each): 1) 1 Hang Clean + 1 Power Clean + 1 full Clean (build to work as heavy as possible) 2) 10-15 Ring Dips WOD Metcon (AMRAP – Rounds and Reps) Against a 12-minute clock, complete as many rounds through the following ladder: […]
Tuesday January 12 2016
Excellent form in the Clean and Split Jerk, ribs down, back heel up, full arm extension, core tight…….. Way to go Pavneet A. Snatch Balance 3 3 3 3 3 rep B. Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 […]
Monday January 11 2016
WOD pull ups unassisted 2 2 2 2 2 …….use weights belts alt. 10 per side torso twists with mb Metcon (AMRAP – Reps) 6 Min AMRAP 750m Row Max Effort Pushups for remainder of time. Metcon (AMRAP – Reps) 6 Min AMRAP 10 Box Jumps 24/20 10 Pullups Metcon (AMRAP – Reps) 6 Min […]
Trophy Saturday January 9 2016
DECK OF CARDS Deck of Cards WOD: 2-6 person teams 52 cards in deck……. you know the drill …… 30 min AMRAP Hearts – Burpees Spades – Sit-ups Diamonds – hangs Knees to Elbows, engage core and lats Clubs – Goublet Squats with Kettlebell ACE 400 m run KING – partner carry 100m switch or […]