Saturday May 6 2017

Partner Workout – 30 minute AMRAP  ★ 800 meter run (both partners perform) 3 rounds of:  12 pull-ups  24 pushups  48 wall balls 800 meter run (both partners perform) 3 rounds of: – 12 pull-ups – 24 pushups – 48 wall balls 800 meter run (both partners perform) **Cap workout at 30 minutes **Only 1…

Friday May 5 2017

Wanting more from your training program? Sign up for Christine Girard’s 6 week program for advanced and Beginners Clinic.   Details on board and ask me for further info.  Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups…

Thursday May 4 2017

 We are working on Hypertrophy training for the next 10 days. This means dialing down the weight and building size and definition.   Giving the body a break from 1 rm training so when we go back to do them we are stronger.    REST DAY OR WEAK SKILL  For time: time cap 30 min 21…

Wednesday May 3 2017

Mobility class tonight….See everyone there! Warm up  10 Pogo jump progressions 10 small jumps feet together  10 wide jumps feet apart 10 add arm, squat down, rise up on toes and extended arms 10 Pogo jump, land and stand  calve stretch on rig foam roll lats back    Strength/skill Front Rack Reverse lunge 5 x 8 per…

Friday May 2 2017

YAH!…. IT’S FRIDAY  Warm up  3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups STRENGTH Incline Bench Press  – 5x5x70% 1RM alternate with side goblet lunges 8 ps METCON 15m AMRAP 40 Swings (55/35)MW 50 Double Unders/100 ss 400m Run ADVANCED 15m AMRAP 40 Swings (70/55) 50 Double Unders 400m Run POST CLASS 10m…

Monday May 1 2017

This is the Bride and groom leaving the churn….. so HAPPY !!! Off to Mexico for 2 weeks……YA! WE HAVED WORKED ON OUR 1RM’S…… Strength reps 1-5 for the past 2 weeks…..   NOW IT’S TIME TO WORK TO LIGHTENING UP THE WEIGHT AND ADD MORE REPS. START A NEW 2 WEEK CYCLE, USING  HYPOTROPHY…