SATURDAY AUGUST 31 2019
RIG BEING ATTACKED TO THE WALL… BIG THANKS TO JEFF, OLIVIA, MIKE, EMILY ELMER AND VINCE FOR ALL YOUR HELP WITH THIS PROJECT. IT WAS NOT EASY! CLASS IS CANCELLED TODAY DUE TO OUR MOVE TO 111- 15292 CROYDON DRIVE ENJOY YOUR LONG WEEKEND DOESN’T MEAN YOU GET A DAY OFF PLEASE […]
FRIDAY AUGUST 30 2019
GYM is closed due to our move Doesn’t mean you don’t get to work out Go to 101 stairs and climb 8 x add 4 rounds of 8 push ups 8 jump lunges 8 dips off the stair 8 jump squats
Thursday August 29 2019
LAST WORKOUT DAY TODAY GYM WILL BE CLOSED FROM AUGUST 30 – SEPTEMBER 2ND. NEW GYM IS 111-15292 CROYDON DRIVE Warm up 10 ps banded pull across body 10 ps banded pushes in plank 10 roll ups with a weight plate 10 sec hold in lunge position 2x each leg weak skill or missed […]
Wednesday August 28 2019
PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH Bench Press or Push Jerk no split 8 8 8 8 8 …. CLEAN BAR FROM FLOOR alternate with Weight plate pull overs on floor METCON “ROBYN” 4 Rounds 50 Air Squats 10 S A BANDED Pull ……one […]
Tuesday August 27 2019
Ball Rack going in GYM CLOSED AUGUST 30 – SEPTEMBER 2, 2019 PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “Wondeful Wendy” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run […]
Monday August 26 2019
Warm up 6 cat cows 6 ps elbow openers in a kneeling position T spine and lat release with peanut Clock Planks .. both directions shoulder warm up with bands 10 hollow rocks … foundation of the beat swing beat swing … think open and close shoulders … Strength 10 minute EMOM: 2 power […]
Friday August 23 2019
ROPE AND RINGS INSTALLED Warm up 10 dog dog with lat pull through 10 burpees 10 Kbell swings 10 ps band rotary pulls, outside hand on band 2 min squat hold ball release lats and tere minor and major review Double Dumbbell snatch Dumbbell Complex – Double Dumbbell Snatch – YouTube https://www.youtube.com/watch?v=MdSYwwpb87A ▶ 0:23 […]
Thursday August 22 2019
BROWN WALL GONE Weak skill 15 min …… skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and left do 5-10 […]
Thursday August 29 2019
Wednesday August 21 2019
SUMMER FUN Warm up 10 banded good morings…. not around neck 10 per side lateral lunge to knee drive 10 per side lunge chops with small KBell Circle Bear crawls going right and left….. made your own circle Big 6 shoulder moves warm up moves for wod Dumb bell ….BEAR COMPLEX ….. OH YA […]