150506 Wednesday
Strength: A) Split Jerk Review B) Clean Review C) 20 minutes to work up to a heavy clean and jerk. Core Cash out: 3 rounds: 20 hanging knee raises, 20 arch body pulse ups. Todays Results
150505 Tuesday
Today is John’s last day before he departs to Tennessee for a LONG overdue vacation. Be sure to wish him a happy and safe trip! Strength: Bench Press: 1-1-1-1-1-1-1. Work to a 1 rep max. To see our last time maxing out, click HERE Conditioning: 3 rounds for time: 40 russian kb swings (70/53), 20
150504 Monday
For Time: run 800 meters (2 laps), …then… 21-15-9 reps of: DB Front Squats (40/25), DB Push Press, …then… run 800 meters (2 laps). Core Cash out: 100 sit ups for time. Todays Results
150502
2 min Burpees / 2 min T2B / 2 min Slam Balls / 2 min Ground to Overhead (95/65). Rest 2 minutes and repeat.
150501
For time: 5 rounds of Cindy / 30 box jumps / 5 rounds Cindy / 30 American KB swings(53/35) / 5 rounds Cindy. Core Cash out. (Coach’s choice.) Todays Results
150430
Strength: A) 5×3 Muscle Snatch. (Increase Each Set). B) 5×3 Power Snatch. (Start where the Muscle Snatch ended and increase each set). C) 5×3 Snatch. (Start where the power Snatch ended and increase each set). ***NOTE: INCREASES SHOULD BE VERY SMALL THROUGHOUT ALL SETS***
150429
Strength: Strict Press (2-2-2-2-2). Conditioning: 7 Round For Time 5 Deadlift (115/75) / 5 Squat Clean (115/75) / 5 Push Jerk (115/75). Todays Results
150428
SKILL / CONDITIONING: A) Pull Up / Dip Program. B) Partner Row: Row 400 calories for time. (Alternate partners every 20 calories). Solo participants will do 20 cal Row / rest 1 min x 10. Todays Results
150427
This weeks Strength Day will be Thursday: Strength Back Squat: 3 sets to find a 10 Rep Max. (Last set should be somewhere around 75% of 1RM). Rest 3 minutes in between sets. 3 Rounds For Time: 25 Thrusters (75/55) / 25 Burpee Over Bar / 25 Russinan Swings (70/53). Todays Results
150425 Saturday
Strength/Conditioning: For Time: Run 1 mile …then… 2 rounds of: 50 Sit ups, 40 alternating 1 arm DB Snatches (40/25). Cash Out: Pull + Dip Complex Todays Results
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  • Schedule Change – CLICK HERE
    December 15, 2014

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Schedule Change – CLICK HERE

December 15, 2014
Starting Monday January 12th, the 6:30pm class on Mondays and Wednesdays is now an open gym hour. Open gym is a great time to work on skills or maybe make up a workout you might have missed. There is still a 7:30 group class to follow on those days.