Friday March 31 2017

  Throw back friday PRE CLASS WARM UP 1000m Row/run run to 16 ave up 1 block then home using Russell  30 Air Squats 30 Push Press (45/35/25/15) Coaches warm up Snatch and Clean  OLYMPIC LIFTING  10m EMOM Snatch Complex OR USE KETTLEBELLS – Snatch Deadlift – Snatch Shrug Pull – Snatch High Pull – Snatch…

Good Friday March 30 2017

Happy Easter everyone The facility will be closed for classes Good friday. We will be offering Open gym from 8:00 am to 11:00 am. Monday Classes per usual. Due to the inconvenience of the gym closure during our flooding !!  A wonderful Easter Wod will be written on the board for you to do or do…

Wednesday March 29 2017

  MOBILITY TONIGHT SEE YOU THERE!!! Warm up  Line drills, to include bear crawl and jumps  then Foam roll posterior chain and quads 3 Rounds 200m Row 10 Stiff Leg DL (45/35)25/20/15 10 Front Squats (45/35)25/20/15 STRENGTH Dynamic Deadlift OR Bench Press 3-5  Reps every 30s. for 8 min – 55% 1 RM METCON 5…

Tuesday March 28 2017

  Lifting tonight with RACHEL and Morning class  with EMILY…. do both Warmup surprise by Emily  PRESSES TODAY  Every Minute on the Minute (10 total minutes) Minute 1: Barbell Push Jerk x 3 @ 75% of 1 rep max Jerk – Minute 2: Ring Muscle-up x 3-5 (Substitute burpee chest to bar )OR PULL UP…

Monday March 27 2017

  LOOKING GOOD MARIA!!! Warm up  Run 400 m  band stretches 10 BW reach lunges to the side 10 BW reach lunges to the back  10 BW reach lunges to the front 10BW reach lunges cross body  Roll shoulder girdle out 2 min per side    Strength SQUAT  TAKE 15 MINUTES TO FIND IT.  3…

Saturday March 25 2017

LAST SATURDAY’S FUN SPRING BREAK GROUP!!! SATURDAY DECK OF CARDS ACE  400 M RUN KING 10 BURPEE OVER A TEAM MATE  QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS   CLUB –  WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – TUCK JUMPS DIAMONDS – KETTLEBELL SWING

Friday March 24 2017

17.4 DONE!   WARM-UP 60 seconds Single Unders 60 sec  Light Jog on spot 60 Single Unders  60 sec  Light Jog  10 naked bar Dl do this 2x foam roll posterior chain, using single leg, ham, but, side flank, quad  5 min EMOM 5 sets of 5 jumps *Use 2 light dumbbells held at your…

Thursday March 23 2017

  LAST OPEN WORKOUT TODAY 17.4 ANNOUNCED AT 5:00PM ….. Weak skill, may I suggest HSPU and progressions  to get to a walking Hand stand or just on the wall or strength you are missing!   wod   Rowing Conditioning 9 x 2:00min  on, 30second  off* Rest 2:00 after round 5 *This i s a preset…

Wednesday March 22 2017

RELEASE CLASS TONIGHT …..HERE’S THE TEEN DOING THEIR THING! Warm up    Banded leg work plus hamstring ball roll pec and peck minor with ball Line drills  coaches teach hang power clean and Jerk no split    STRENGTH Sumo Deadlift: or Bench Press  5 4 3 1 1 1 TEAM WOD | TEAMS OF 2/…

Tuesday March 21 2017

Love this pic.  Christine teaching lifting tonight…. Emily at 9:00am do both classes. WHERE SOCKS   WEAR SOCKS WARM UP 10 hanging lat pull ups 10 floor shoulder retractions wall squats will doing 20 wall circles, keep thumbs on wall, straight up and around  10 per position, banded shoulder work 5 burpees depth jumps 15…