Winter Fitness Challenge is something I have been considering for a couple winters’ now. We will begin a fitness challenge before Thanksgiving and end at the end of January so it runs straight through the holidays. This is the ultimate way to stay focused and not make excuses through the holidays. It also will show […]
Manscape
WOD 11.2.17 A. Bench Press 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 Row 10 calories after each set B. Teams of 2 complete 90 wall balls 60 calorie Row 30 man makers
Snatch on the GO!
Hope you all had a great halloween ! Time to get after it now that the candy has been digested. ” Snatch on the GO ” 5 x 3 min Rounds Run 400m Max Reps snatch 75 / 55 bar Rest 1:30 Increase load of snatch every round RX loads Round 1 75 / 55
Dia de los Muertos
NOTE : no 615 pm class tonight, have a safe Halloween! ” Dia De Los Muertos ” 20 min AMRAP 6 Deadlifts 225/155 9 HSPU 13 Box Jumps
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OverHead Squat 1 RM
A. Overhead Squat 1 – 1 – 1 – 1 – 1- 1 -1 ( 7 x 1 ) Beginners : 3 – 3 – 3 – 3 – 3 – 3 ( 7 x 3 ) B. ” crazy town” Row 1000m 50 overhead squats 45 / 35 30 toes to bar
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21 Jump Street
WOD 10 . 27 . 17 A. Build to a heavy 2 rep thruster from the rack B. ” 21 Jump Street ” For time 9 thrusters 95 / 65 9 Burpee Box Jump Overs 12 thrusters 95 / 65 9 Burpee Box Jump Overs 15 thrusters 95 / 65 9 Burpee Box Jump
all the pulling
WOD 10 . 26 . 17 Saturday we will have a costume WOD. Don’t be shy, wear a halloween costume and be ready to hit a WOD that will scare the gains out of you. This will be for the 830 class. Hope to see you all there dressed up and ready to crush it!
Triple Ds
WOD . 10 . 25 . 17 “Triple Ds ” 14 min AMRAP 7 Deadlifts 185 / 125 7 Dips 35 Double unders
Long Johns
WOD. 10 . 24 . 17 Xendurance order is on the front desk. I will order it Friday. These are pharmacy grade , clean , upper end solutions that I personally use to supplement my nutrition. I would recommend the creatine, fish oil, and xndurance tabs = start with these first. The protein and fuel
Gun Powder
Congrats to 7 of our athletes that competed in the ” Girls Gone RX ” charity competition this weekend. Ann, Mel , Noreen, Nicole, Kristi, Ashley and Amanda all participated in this girls only comp. For most of the girls, this was their first competition! This was a unique competition in a number of ways,
