Saturday October 7 2017

  NOW THIS IS WHAT PARTNER TRAINING IS ALL ABOUT……MATCHING OUTFITS  WARM UP SURPRISE …. YOU GUYS KNOW I LOVE MY JOB …..RIGHT??  6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW  6 min AMRAP wod 2 bar hangs 10 DBELL hang power cleans 30 sec squat holds  6 min AMRAP wod 3 […]

Friday October 6 2017

FUN FUN FUN !!! way to go Vince and Mark Warm up  Release work on shoulder , butt and hip flexors and forearms  10 MB cleans  10 depth jumps  10 sp S L sits and 10 banded clam in side plank  warm up for clean Strength  Back rack box step up 5×5 ps  2 burpee […]

Thursday October 5 2017

Kiddo class today at 3:30pm ….playing the stick …. such fun ! weak skill or missed strength Training WOD: 20 min EMOM -15/12 cal row/ shwinn assault bike/ 200 m run  -15/12 burpees Accessory work:  10 reps of each 5 rounds dips d/b side raise barbell curls calve raises

Wednesday October 4 2017

Release tonight at 6:00pm and first class of the day is at 6:00am …….Happy Wednesday   OLYMPIC WEIGHTLIFTING 5m EMOM Snatch + 2 OHS 2m Rest 5m EMOM Snatch SKILL WORK Overhead Squats & Progressions METCON 15m AMRAP 300m Row 5 Hang Power Cleans (115/85) 7 Front Squats 9 Box Jumps ADVANCED 15m AMRAP 300m […]

Tuesday October 3 2017

  Lifting Tonight with Lovely Coach Rachel  Warm up  Fun Stuff 6m EMOM Alternative to Lifting is Kettlebell swings and jump squats 2 Hang Power Cleans + 1 Jerk, no split  -2m Rest- 6m EMOM 1 Power Clean 1 Clean & Jerk split METCON 21-15-9 Power Cleans  (185/135) (135/95)MW 50-50-50 100-100-100 Single Skips Double Unders […]

Monday October 2 2017

  This is Janice perfecting her snatch at Christine Girard’s workshop on Saturday !! Great job Janice, that is not how your snach looked like when you came in amazing finished product! Warm up  roll shoulder girdle  roll butt and hip flexors 10 lat pulls ups on rig  5 tempo push ups 3/0/3 10 ps […]