Work Out of the Day

LOE 7/18/10

LOE 7/18/10 Warm UP- Dynamic and Static Flexibility Burgener Warm Up/Skill Transfer Double Under Practice 3 minutes 5 Rounds for Time of (Max Effort) Snatch/O.H. Squat 5X5 Double Under Practice 3 minutes 5 Rounds for Time of (Sets across) K.B.…

Observations 7/16/10

The ladies were kicking ass all night. Strong Men and Women training at BFF is always Fun:) Su shy's away from the camera.

LOE 7/16/10

LOE 7/16/10 Warm UP- Dynamic and Static Flexibility Double Under Practice 3 minutes Power Clean-Thruster (75% 1rm) 5 each X5 Double Under Practice 3 minutes Circuit- 30 seconds each X 3 Sled Row (M;70lbs/F;45lbs)- S.B. Shuttle Run 45lbs-…

LOE 7/11/10

Warm Up - Dynamic Flexability SB Sprints-  (20 seconds on 30 seconds off) AMRAP in 20 minutes - 8 Dead Lift - 6 Clean SB Shuttle run -(20 seconds on 30 seconds off) 20 - DB Snatch / Windmill Cool Down - Static Stretches

Observations 7/8 & 7/9

Way to go Jules!! You guys looked real solid tonight. Angelica Pr'd on The Presses strict lockout 65lbs.  Raymond had the fastest time on the chipper with 5 rounds in 10:14.

LOE 7/8/10

Jump Slam Swing Warm UP- Dynamic and Static Flexibility Jump Rope 3 minutes 3X3 Max Effort Press/Push Press/Split Jerk Jump Rope 3 minutes 5 rounds for time of 20 Sit UP/10 Push UP/20 K.B. Swing/10 Box Jump Jump Rope 3 minutes Slam…

LOE 7/2/10

LOE 7/2/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 5 each X 3 rounds for 20 meters K.B. Waiters Walk- (M;16kg/F;8kg) 30 WallBall- (M;20lbs/F;12lbs) Bar Farmers Walk - (M;75lbs/F;45lbs each bar) Rope 3 minutes 30 seconds…

Opening Day Line UP!

Muchas Gracias to everyone who managed to drop in for the work out and post work out festivities. Opening Day LOE 7/1/10- AMRAP in 15 minutes of 5 Burpees/10 Thrusters (M;75lbs/F;45lbs) 20 Sit UPs

LOE 6/25/10

LOE 6/25/10 Warm UP- Dynamic and Static Flexibility 20 second sprints followed by 20 seconds rest X 5 rounds 4 rounds for time of Power Snatch- 3 reps/OHS- 5 reps/Land Mine- 10 reps/Bent Row- 12 reps 20 seconds sprint followed by 20 seconds…

LOE 6/20/10

LOE 6/20/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 3 X 3 each (Lvl 1 sets across/Lvl 2 Max Effort) Clean/Hang Clean/Power Clean/Hang Power Clean Box Jump Tabata 3 rounds for time 10 Burpees 10 Forward Rolls 20 1 Leg…

LOE 6/18/10

6/18/10 Warm UP- Dynamic and Static Flexibility Run 3  minutes - O.H. Walking Lunges M.B. Clean Tabata 30 secconds each X 2 rounds K.B. Swing/Sling Shot/Figure 8/Figure 8-hold Run 3 minutes - O.H. Walking Lunges Wall Ball Tabata 30…

Save the Date 7/01/2010

You are cordially invited to the Grand Opening of Brooklyn Fitness Factory July 1st. Come on down for a light work out at 6:30pm (optional) and stay for refreshments afterwards. We are located at 366 7th Avenue, Park Slope Brooklyn. We look…

LOE 6/13/10

Flip'n good time Warm UP- Dynamic and Static Flexibility Jump Rope 3 minutes Alternating Ladder- Dead Lift 10-1 /K.B. Thruster 1-10 Jump Rope 3 minutes Circuit- 30 seconds each X 4 Rounds Row Erg/Tire Flip/Undulating Rope/Land Mine Jump…