Friday February 7 2020
HAPPY FRIDAY…. BANDED SHOULDER PRESSES…. LOVE THEM Warm up Banded arm releases Peanut / roll back and forearms Banded hamstring stretch 3 rds 10 ps lunges with torso twists 5 ps jumping lunges 8 PS SINGLE ARM BANDED SHOULDER PRESS NOTHING OVERHEAD IF YOU HAVE MOBILITY ISSUES, SHOULDER OR NECK PAIN. CHOOSES ….SNATCH […]
Thursday February 6 2020
WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T […]
Wednesday February 5 2020
LAST WEEK ….SINGLE ARM STABILITY BALL PRESSES Warm up 5 CaT Cow 5 cat cow leaning farther back 10 bridge reaches side to side 10 shoulder retractions on rig 5 tempo pushups 3/3/0 10 ps travnsvere lunge with O/H MB slam STRENTGH Bench press 5 4 3 2 1 1 1 200 […]
FEBRUARY 4 2020
LIFTING CLASS TODAY AT 6:00PM IS CANCELLED DUE TO SNOW FALL AND SAFETY Thank you and sorry for the inconvenience this weather is causing us….. SAFETY FIRST
SNOW CANCELLATIONS FEBRUARY 4 2020
LIFTING CLASS TODAY AT 6;00PM IS CANCELLED DUE TO SNOW FALL AND SAFETY Thank you and sorry for the inconvenience this weather is causing us….. SAFETY FIRST
CANCELLED Tuesday February 4 2020
SORRY EVERYONE CLASS IS CANCELLED TONIGHT NOTHING OVERHEAD IF YOU HAVE ANY MOBILITY, SHOULDER OR NECK PAIN!! CHIPPER TUESDAY BUY IN: 100 Double Unders or 200 single skips Then…. 2-3 rounds of : 35 KB Swings, RUSSIAN 35 SB elbow rolls front, do the alphebet with elbow 28 Goblet Squats 28 Hollow Rocks […]
Monday February 3 2020
LET THE RENOVATION GAMES BEGIN! WE WILL KEEP YOU POSTED ! Warmup 5 cat cows 8 alt sides threat the needle 10 ps KB pendulum swings KB neck stretch Line drills review cleans, push jerks with a double dip no splits STRENGTH .. COMPLEX TIME Build to a Heavy Complex: Lift every 1:30 […]
Sunday February 2 2020
LOOK BACK IN YOUR BOOK TO JANUARY 27 Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in […]
Saturday February 1 2020
WINNERS OF LAST WEEKS DECK OF CARDS ….. IT WAS CLOSE AND FIERCE COMPETITION. EVERYONE IS A WINNER WHO SHOWED UP TO WORK OUT !! FLOATER 5 ROPES CLIMBS AND ONE BLOCK RUN PASSING MB May I suggest doing this after the warm up One athlete runs while the other does 1 round then […]
Friday January 31 2020
End the week with a visit from this friend and contractor Greg Giessinger! Plans for the reno and the permits are done! I will keep you updated when I get updated !! Warm up 4 Rounds: 8 V-Up, with dowel 8 Hollow Rock 8 super man Rest 30 Seconds review DL, C@J, Strength: (20 […]