Posts

WOD 5/25/13

6 Minutes of: Ankle/Rack/Hip/Shoulder/Back Mobility A- WU- For Time: 400M Partner Waiters Walk (200M each/only 1 partner works at a time/45/25)  + 3 Minutes of: HandStand Walk Practice (partners will assist each other) B- 1 Hang Clean…

WOD 1/3/12

Tabata- Double Unders Press- 1/1/1 Jerk- 2/2/2 10 Hollow Rocks/10 SuperMans on the minute 10 minutes strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes kettlebells:20 min amrap of: 15 each…

WOD 1/3/12

Tabata- Double Unders Press- 1/1/1 Jerk- 2/2/2 10 Hollow Rocks/10 SuperMans on the minute 10 minutes strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes kettlebells:20 min amrap of: 15 each…

Announcing our NEW Cross Training Camp

Hey everyone, your requests have been answered!! We have added a NEW Class to the schedule Tuesday nights at 7pm!!! Click Here To sign up

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

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…

LOE 4/30/10

Fun in the evening sun. Warm UP- Dynamic and Static flexibility. 5 Rounds of- 30 Seconds Sprint, O.H. Walking Lunges, 45 seconds rest. 2 minutes rest Descending Ladder 10-1 each of M.B. C&J, Box Jump, Box Dip 2 minutes rest 5 Rounds…

Post WorkOut Observations 4/24/10

Small Group continued.. So yesterday we had Chrystie, Corey and Hecht come through and rock out.  It was the same workout done the day before with Max and Angelica but I added a little something at the end to spice it up.  As well as Max did…

LOE 4/18/10

CF- "DT" +++ Warm UP- Dynamic and Static Flexibility 1 Mile jog Five Rounds for time of: Dead Lift- 12 reps (M;115lbs/F;85lbs) Hang Power Clean- 9 reps (M;115lbs/F;85lbs) Push Jerk- 6 reps (M;115lbs/F;85lbs) 100 each Jack Knife, Super…

Post WorkOut Observations 4/11/10

Mission Accomplished!!! Okay so today was much better than the last time we did this work out.  It was much more organized and ran very smoothly in comparison to last time. Before I go to far let me recognize two new comers Tzvi and Mela.…

LOE 4/11/10

Mission Impossible (redux) Dynamic and Static Flexibility Run 5 minutes - 200 Walking Lunge Run 5 minutes - 150 Jacks Run 5 minutes - 100 Air Squat Run 5 minutes - 75 Sit UP 50 Push UP 25 Flutter Kicks 20 Mountain Climbers 15 Buprees…

Post WorkOut Observations 4/9/10

Steps and Bars Welcome aboard to C.Pollard my good friend who made a long-awaited appearance. Well we started off with a light Warm Up which consisted of just a little bit of box steps UP's and Jump Rope. lol We transitioned into some 5X5…

LOE 4/9/10

Snatch's & Dead's Warm Up- Dynamic and Static Flexibility Rope 3 minutes Plyo Step UP's 20" Box 1 minute X 3 rounds (1 minute rest between rounds) Burgener Warm UP / Skill Transfer Exercises Hang Snatch- 5X5  Lvl 1 Sets Across / Lvl…

LOE 3/14/10

Fun with a GHD Warm up Dynamic Flexibility/Static Stretch 20 Seconds each X5 Rounds -Burpees/Jump Lunges/Air Squat/SuperMan Power Clean 75% 1RM 3X5 (lvl 1 sets across lvl 2 Max effort) Circuit 1- 21/15/9 each GHD- Sit UP K.B. Swing- 1.5…