Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200. Conditioning: Complete as many rounds and reps in 4 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/10...Read More
Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups 5 rounds for time Strength: Back Squats 1-rep max Compare to Wednesday, 21 June 2017 Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00 ...Read More
Bike Skill: 10 x 10 seconds all out, 60 seconds rest For max calories Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups...Read More
There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. Conditioning: Partner WOD Complete as many rounds and reps as possible...Read More
Row Skill: 8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing For stroke rate accuracy and total sprint meters Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 15 Wall-Ball Shots (25/16) @ (11/10’) 10/7 Strict Pull-ups For Score...Read More
Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)* 3 rounds for time (10:00 cap) *Must clean from floor, and place on back. First SP rep can be from behind the neck. Strength: Overhead Squat 1-rep max Compare to Monday, 12 June 2017 ...Read More
Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016 Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More
Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score *working @ 85% intensity Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017 Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots...Read More
