Friday November 30th 2012

Grace swings the big boy kettle-bell Friday November  30th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30  pm WOD Warm up –  Skill work and review of advanced gymnastic movements A. 5 Min AMRAP Max rep 15′ rope climbs rest 3 min 5 Min AMRAP Max L-sit (accumulate) rest 3 min 5 Min AMRAP Max rep Burpee pull-up – Each 5 Minute AMRAP starts with a 50 double under...

Thursday November 29th 2012

God Bless America and Justins overhead squat   Wednesday November 29th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 , 6:30 pm 6:00 – 7:30 pm – Barbell Club WOD A. Push press 1 – 1 – 1 – 1 – 1 B. 7 Min AMRAP of 15 Kettle-bell swing (70/53) 10 Box jumps (24″/20″) Barbell Club Power Clean – 5 sets of 3 reps @ 70% Clean...

Wednesday November 28th 2012

Welcome back to Brett Ashlock after a two month injury leaving him unable to exercise   Wednesday November 28th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 15 Mins build to a 1 rep max overhead squat – Stance, active shoulder, tight mid-line, hips initiate movement, knees drive (track) out over feet, chest stays vertical, hip crease below the top of the...

Tuesday November 27th 2012

Coach Joshua gives it a thumbs up Tuesday November 27th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:300, 6:30 pm WOD A. General warm-up (coaches choice) B. For time: 1000 Meter row then… 3 Rounds of 42 Air squats 21 Toes to bar finish with… 1000 Meter row C. Recovery/Mobility 2 Min Olympic wall squat 1 Min Single leg flexion (each side) 1-2 Min T-spine smash

Monday November 26th 2012

Track WOD days Monday November 26th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm I hope everyone had a great Thanksgiving and extended holiday weekend. Im sure a few of us stuffed our faces and threw out all regards in eating healthy clean food that accommodates training hard and maintaining a low body fat. This week we will be a little more intense than previous...

Saturday November 24th 2012

Sonya and Andrea running with sandbags in the sand Saturday November 24th 2012 7:00 & 8:00 am Sunday November 25th 2012 OPEN GYM 9:00 am – 12:00 pm WOD In teams of two, with one person working at a time, complete: 50 Kettle-bell swings (70/53) 40 Toes-to-bar 30 Overhead walking lunge steps w/ KB (70/53) 20 Handstand push-up 10 Bar muscle up (scale with 30 C2B pull-up) – Rest...

Friday November 23rd 2012

Shannon Setting up for a Clean and Jerk Friday November 23rd 2012 8:00 & 9:00 am WOD “Fight Gone Bad” Championship 5 Rounds of 1 minute at each station, 5 stations. 1 minute rest in between each round. 5 stations: Row (Calories) Wall Ball (20/14lbs.) Sumo-Deadlift-High-Pull (75/55lbs.) Box jump (20″) Push Press (75/55lbs.)