Wednesday, December 28, 2016

Wednesday 12/28/16

Warm-up:
Dynamic

Skill:
Hang Snatch 3x3

Strength:
Back Squat
78% 5, 83% 1
78% 5, 86% 1
78% 5, 89% 1

WOD:
500m Row
21 Thrusters 95/65
21 Pull ups
500m Row
15 Thrusters
15 Pull ups
500m Row
9 Thrusters
9 Pull ups

Sunday, December 25, 2016

Merry Christmas!

Come down tomorrow Monday, December 26 and sweat out some of those calories you ate the night before the workout is at 1 PM!

Monday, December 19, 2016

Updated Group training Schedule

Monday 5:30pm and 6:30 pm
Tuesday Noon and 5:30pm and 6:30pm
Wednesday 5:30pm and 6:30pm
Thrusday Noon and 5:30pm and 6:30pm
Friday Open Gym 3-7 
Saturday 10am 


Monday 12/19/2016 WOD


Strength - Stiff legged Deadlift:
4 sets of 10 reps @ 50-60%
4 sets of 10 slider leg curls

WOD - 4 Rounds for time:
 30 Walking Lunges (DBs optional)
15 Toes to Bar
10 Handstand Push ups or hand release push ups


Wednesday, December 14, 2016

Wednesday 12/14/16

Warm-up:
Dynamic

Strength:
Snatch - 3 x 3, 80%
Jerk Complex - 1 Power Clean 3 Jerks x5 80%

WOD - For Time:
42 Cal Row, 21 Thruster 95/55
36 Cal Row, 18 Thruster 105/65
30 Cal Row, 15 Thruster 115/75
24 Cal Row, 12 Thruster 125/85
18 Cal Row, 9 Thruster 135/95

Monday, December 12, 2016

Monday 12/12/16

Warm-up:
Dynamic

Strength:
Back Squat - 8 x 3, 80%

WOD - 4 Rounds:
20 Wallballs
20 Kettlebell Swings
20 Burpees
20 Pull-ups

Saturday, December 10, 2016

Upcoming Event!

FC Winter Classic Power Meet
January 7th, 2017

Please see any of the trainers for more information.

Thursday, December 8, 2016

Thursday 12/8/16

Strength - Max Clean and Jerk

WOD - 5 Rounds:
400m Row
3 MU (sub 6 Pull Ups, 6 Dips)
5 Squat Cleans 155/95
9 Box Jumps 30/24


Monday, December 5, 2016

Monday 12/5/2016 WOD

Strength - Bench:
6 sets of 2 at 90-95%
6 sets of 8 Ring rows

Skill:
Muscle Up progression

WOD - 18min AMRAP:
50 Double unders
40 Wallballs
30 Box Jumps
20 Deadlifts (135/95)
10 Burpees


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...