150829 Saturday
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time: 12 Deadlifts (155/110), 9 Hang Power Cleans, 6 push Jerks.
150828 Friday
3 Rounds for time: run 800 meters, 30 air squats, 20/16 calories on rower. *men 20 / women 16 Core Cash Out: 3 rounds: 1 minute hollow body hold, :40 arch body hold. Great video on how the hollow position and arch position tie into the pull up.
150827 Thursday
A) Every minute on the minute for 15: 2 snatches. B) Using 105% of your 1RM snatch: snatch pulls 6X2. Open post to see snatch videos.
150826 Wednesday
Strength: Power Clean 1-1-1-1-1-1-1. Build to a 1RM power clean. Conditioning: 8 rounds for time: 3 power cleans (165/115), 5 Toes to bar, 7 burpees. Open post to see toes to bar video.
150825 Tuesday
Strength: Back Squat 2-2-2-2-2. Build to a 2RM. Compare your notes to May 8th to see the last time testing a 2RM. Conditioning: 5 minute AMRAP: 8 American Swings (53/35), 16 Wall Balls, 32 Double Unders. *rest 1 minute x 2 rounds. Open post to see video.
150824 Monday
Monday Strength: strict press: 3-3-3-3-3 Build to a 3RM. Conditioning: For time: run 200 meters, 12 pull ups, 15 push ups, run 400, 12 pull ups, 15 push ups, run 600 meters, 12 pull ups, 15 push ups. Click on post to see video.
150822 Saturday
KLEPTO U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
150821 Friday
For Time: 50 Calories on rower, 50 push press (75/55), 50 Sumo Deadlift High Pull (75/55), 25 Pull Ups, 25 Sit Ups, 25 toes to bar, 25 sit ups.
150820 Thursday
Strength/Conditioning: 5 Rounds For Time: 10 Front Squats (185/125 from the ground), 8 bar dips, 15 Slam Balls (30/20). Core Cash Out: Weighted Planks 3X1 Minute Hold.
150819 Wednesday
If you have not yet paid for the fishing trip please do so when you come to class. Cost is $65. A) For total Reps: :35 max hang power cleans (115/75) / rest :25 :35 max calories on rower / rest :25 :35 max push jerks (115/75) / rest :25 :35 max box jumps (24″/20)
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  • SUMMER FRIDAYS – Schedule Change
    May 27, 2015

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SUMMER FRIDAYS – Schedule Change

May 27, 2015
Starting Friday June 5th, afternoon class times will be: 3:30pm, 4:30pm and 5:30pm. There will no longer be a 6:30pm class on Fridays for the remainder of the Summer.