 Eric and Rae attempt to get full depth Congratulations to Andrea, Paul, Ginger, and Rae for completing 'Fight Gone Bad' as Rx Andrea 239 Paul 222 Ginger 218 Rae 210 Again, congratulations to Ginger who completed her first 3 muscle ups of her life this week... see below for the third muscle up captured on video!! Saturday
Warm Up Run 400/ Row 500 3 Rounds: 3 kip attempts 5 pull up then 3 rounds 10 kettlebell swing 10 second L sit Then WOD In a team of 4 you will row 4000 m one person will row at a time the remaining 3 team members will complete tabata (20 seconds of work followed by 10 seconds of rest) movements during the row For example with teammates A, B, C, and D A will row 1000 m B will complete tabata pushups C will complete tabata squats D will complete tabata sit ups after A completes the row, all members will rotate, with D going to the row. each teammate will record his lowest number for each of the tabata exercises and it will be subtracted, in seconds, from the ultimate 4k rowing time. We are now able to accept online payments, follow the link below to go to our online store to update your profiles to purchase monthly memberships for August and beyond. By signing up for automatic reoccurring payments, you will receive a discount!
Next week will start the new month and we will be scheduling classes with this new site. Simply click your class time to sign up for reoccurring appointments as well. Please note that you need to complete a purchase before you can schedule classes. Sign up for classes Purchase Monthly Membership Purchase Punch Card Congratulations to Ginger who competed her first muscle up last night!!
(Shame on Jeff who did not have the camera ready) Friday Warm Up 400m run or 500m row 2 Rounds 5 Burpee Push ups 5 Right and Left arm Windmills forward 5 Right and Left arm Windmills backward 10 air squats WOD: "Fight Gone Bad" Three Rounds of: Wall-ball 20lb/14lb, 10 ft. target (reps) Sumo deadlift highpull, 75lb/55lb (reps) Box Jump, 20" box (reps) Push-Press 75lb/55lb (reps) Row (calories) In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Let's get you guys on the leader board!! Thursday
Warm Up: Jog easy 400m 10 pass thrus 10 good mornings pvc 10 good mornings, bar THEN: In teams of 2, one person rows their body weight in wattage (concentrate on holding the same wattage and focus on good form) while the other person completes 3 rounds of Cindy. The person doing Cindy should focus not on speed, but full range of motion with correct movements. When the person finishes all three rounds of Cindy, the rower does 10 all out pulls for maximum wattage. This should be as hard as you can possibly pull for 10 pulls. Record Max Wattage. Rest 2 minutes, Samson Stretch and switch. WOD: Deadlift 5-5-5-5-5 Post weight to comments...Please be recording all your workouts in your notebooks! It's important to be tracking your workouts to see progress!!  One Legged L-Pull-up! Wednesday Warm Up: 2 rounds: 15 air squats 15 kb swings 15 situps THEN: 10 Minutes of Double Unders like this: 1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1 (beginners) (advanced) 5.10.15.20.25.30.25.20.15.10.5 Do one du then rest. Do two du's then rest. Do 3 du's then rest and so on...if you miss a du in a set, you must complete that set before you move on. Try to complete the ladder within 10 minutes. Post round to comments. WOD "Joshie" Complete three rounds for time of: 40lb/30lb Dumbbell snatch, 21 reps, right arm 21 L pull-ups 40lb/30lb Dumbbell snatch, 21 reps, left arm 21 L pull-ups Post time to comments. These are squat snatches, not power snatches.  One-arm DB snatches test your hip and shoulder flexibility Tuesday
Warm Up: 400m run 1 length, walking samson stretch 10 pass thrus 10 overhead squats 10 wall ball 10 kb swing 10 push ups 1 min. plank hold Skill: Dumbbell Snatch WOD: Five rounds for time of: 135lb/95lb Thruster, 15 reps 400m run Post time to comments. Monday
Warm Up: 5 minutes of jump rope...1 min singles, rest 30 sec, 1 min running jump rope (alternate legs), 30 sec rest, 1 minute double unders (count reps), 30 sec rest, 1 min singles Stretch in the 30 seconds of rest 5 pull-ups (dead hang) 5 ring dips 10 wall balls 10 slam balls 10 Good Mornings pvc 10 Good Mornings (bar) Skill: Squat Clean Load bars to WOD Weights for DL and SC WOD: "Johnson" Complete as many rounds in 20 minutes as you can of: 245lb/170lb Deadlift, 9 reps 8 Muscle Ups 155lb/105lb Squat Clean, 9 reps Rob Orlando 6 rounds, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift/105lb clean. Post rounds to comments. |
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