Friday September 29 2017

Jas and Zusana …. these girls are strong!   Warm up Line drills outside  practise squats with 3 point dowels then Bring sally up song with squats.    Demonstrate push press and Hang power cleans  STRENGTH Push Press if you have shoulder issues PLEASE USE DUMBBELLS 5 – 5 – 3 – 3 – 3…

Thursday September 28 2017

Weak skill day and Kiddo’s class today at 3:30pm Suggestion …..rope climbs?  Bring socks  Warm up  Release work for shoulders, gluts and hip flexors 10 ps kneeling band presses in and out  10ps SL 1 A holding 1 A pull back MB circle warm up  10 ps lunge pos. tosses … do not move core …

Wednesday September 27 2017

Classes start at 6:00am with Sarah and finish with a 6:00pm release class……   Ordering Hoodies today so please let me know if you want one? Warm up  release butt and hip flexors release pec major, lats, tere, and  forearms  10 lat pulls on rig  10 hollow rocks which will transfer to swings on bar…..swings…

Tuesday September 26 2017

LIFTING CLASS TONIGHT WITH THIS GOLD MEDALIST…. BEGINNERS TO ADVANCED… EVERYONE IS WELCOME    Warm up  release lats teres,upper trap and pec balls 100 ss 10 depth jumps to burpees  10 Mb cleans to wall ball shot review power snatch, O/H squat and thrusters with dowel    STRENGTH Back Squat TEMPO 3/0/2   40 SEC…

Monday September 25 2017

REMINDER CHRISTINE GIRARD’S BEGINNER WORKSHOP IS THIS SATURDAY SEPTEMBER 30 FROM 9:00-12:00PM   SATURDAY’S 10:00 AM CLASS IS BEING MOVED TO 8:00AM…  Warm up  Foam roll 5 min release ball do t-spine with peanut and shoulder girdle with balls 10 ps towel drag for hamstring  10 ps towel drag side ways  10 ps split stance DL…

Saturday September 23 2017

  Partner wods, Phae and Stephanie doing their thing! Agility warm up Team of 2 or 4  4  minutes for completion: 5 Strict Pull Ups/banded or rings 15 Hollow Rocks/ bend knees 4  minutes for completion: 5 Strict Ring Dips/ bench dips 10s L-Sit on Rig, Rings or floor  4  minutes for completion: sled pulls…

Friday September 22 2017

WE SURE ARE MISSING THIS GUY AS HE ROAMS AROUND THAILAND, !!!!!!! Warm up  Banded pigeon pose, ankle and hip floss wall sits with angle arms 20 secs  pec release with ball and teres 6x banded plank ……walk back into squat  10 S L bounds sideways…..stick move before going again 2x duck walk 2x butt…

Thursday September 21 2017

KIDS CLASS TODAY AT 3:30PM …….OH YA  Weak skill or missed strength today  A)every 3 minutes complete : 5 rounds, 150m run 15 wallballs 20 lean back… sitting on ab mat or bench … do not round your back and ribs in! B) 10 min emom where every 15 seconds you do as many d/u as…