Friday 10.24.2014

9 Factors Seminar-page-001 (1)

Remember we will only have 9:15am class tomorrow since we are putting on our Nutrition and Lifestyle Workshop.  If you have signed up and still want to come you can pay at the door or we can take attendance and get you taken care of.  Bring your family and friends there will be plenty of information that you will learn!

Deadlift

x6 (85%)

x3 (90%)

x2 (95%) max 16

then..

50 Double Unders

in the time that it takes you must perform that many wall balls

40 Double Unders

in the time that it takes you must perform that many push ups

30  Double Unders

in the time that it takes you must perform that many pull ups

20 Double Unders

in the time that it takes you must perform that many pistols

10 Double Unders

in the time that it take you you must perform that many HSPUs

 

Wednesday 10.22.2014

How proficient is your Snatch?

Snatch (80%)

1 rep every minute for 20 minutes

You only get one attempt every minute if you miss you do not get to record that rep.

Record successful reps!

If time remaining run a 800m + 400m + 200m, with these you will touch the wall and go for your next run.

IMG_3939

Ashley and Matt putting in work at our Saturday call outs!

 

Monday 10.20.2014

Last week of our Strength Program!

Back Squat

x6 (85%)

x3 (90%)

x2 (95%)

then…

5 Thursters (95/65)

5 Overhead Squats (95/65)

6min AMRAP

Remember this Saturday we will have our 9;15am class and our 10:15am class will be closed for the Workshop.  Come get your workout in and spend some time with us learning how to improve your life inside and outside of the gym!  This will be a workshop you do not want to miss!

9 Factors Seminar-page-001 (1)

 

Saturday 10.18.2014

mell

Mel. C putting in work at the Battle of the Belles!

Workout Challenge 2 person teams

100 Double Unders (50 each)

50 Push Ups (one person does push ups other hold plank)

50 T2B (one person does T2B while other hangs from pull ups bar)

50 Shoulder to Overhead (160/110) (one person works while other holds rack position)

50ft Lunge with bar in front rack (one person lunges the length of gym while other person squats for each lunge partner takes)

Level 3-4-5 doe above

Level 1-2

100 each single unders

Knee Push ups

Sit ups or knee to armpit

S2OH (135/95)(95/65)

Lunge same

 

Wednesday 10.15.2014

Snatch 1RM

20 min to establish

You are allowed 3 misses

then..

20 min to establish

Max Clean and Jerk

You are allowed 3 misses

Great read from T-Nation (some ads may not be kid or business friendly)

The Deadlifts Dirty Secret

I have talked to a few of you about this exact thing and if you want to keep your low back from hurting after deadlifts maybe we should start to regularly put you on plates.  Safer=Healthier!