      Happy September!!
Please remember to pay your monthly dues! Wednesday Warm Up: 3 rounds 10 du's (25 advanced) 10 Good Mornings (rounds 2 and 3 use bar) Strength: 15 minutes to attempt a 1 rep max deadlift WOD: "Nicole" AMRAP 20 Minutes of: 400 m run Max Pullups Post max pull ups for each round to comments. Congratulations to Rae who finished all of todays workout without scaling the reps, and to Kyle who was able to squeak out a muscle-up               There will be a one time 6:30 am class this morning (Tuesday) for those who are interested Tuesday Warm Up: Row 1000m or Run an 800m 10 Burpee Push ups 10 KB Swings 10 SDHP 10 Air Squats Skill: KB Cleans WOD: two rounds for time of: 2 pood/1.5 pood KB swings, 24 reps 24 Box Jumps, 24 in. box 24 Wallball shots, 20 lb/14lb ball Ring push ups, push ups, 24 reps 24 Box jumps, 24 in. box 24 Wallball shots, 20lb/14lb ball 145lb/100lb Clean, 24 reps Monday
Warm Up: 3 rounds 10 Kips (keep feet together, tight core) 15 KB swing 7 Ring Dips (go for max depth, unbroken) Strength: Front Squats 3 X 3 Try to do all three sets at maximal weight instead of increasing each set by 5 or 10 lbs. WOD: "SQT" Three rounds for time of: 95/65lb Ground to overhead, 10 reps 200 yd. Shuttle sprint, 50 yards there and back twice Rob Orlando, 2:58, Eric Magee 3:07, Chris Spealler 3:19, Kristan Clever 5:27 (95lb), Rebecca Voigt 5:40 (95lb) A new month is upon us, if you are interested in automatic credit card payments and have not purchased a monthly package yet, now is the time to do it! Please let Jeff know about any technical difficulties! Sunday = Rest Day
Are you trying to gain lean muscle mass? Eating a healthy dose of plants and animals is key!           Saturday
Warm Up Run 400 or row 500 m Then 3 rounds 5 kick up into handstand, advanced - not against a wall 10 ring push ups Then 3 rounds 10 overhead squats 10 back extensions Team WOD In teams of 2 or 3 complete the following stations 1. Kettlebell swings 2. Shuttle Run 3. Burpees over hurdle 4. Ring dips Each station will last 5 minutes and one person will work at a time Score = KBS + Shuttle Run x 5 + Burpees x 2 + Ring dips Also, don't forget: Tonight (Saturday), The Bulldog, 9 pm... Come wish Stephanie a happy birthday, she is considering accepting us as friends, lets show her a good time! Please sign up for the classes you will be attending. If you show up to class without signing up, there will be a 25 burpee penatly. You will be required to do these before you begin the warm up.
With certain workouts it's helpful for us to know exactly how many people are in a class and makes set up much easier!! Please help us make your workouts better! Also, you checking the website everyday helps you better prepare for the workout by wearing proper shoes, knowing how much water to bring etc... PLEASE CHECK THE WEBSITE DAILY!!!         Friday
Warm Up: 400m jog 1 length Walking Samson Stretch 15 pass thrus THEN: 2 Rounds 10 kips (concentrate on keeping feet together) 10 push ups 10 air squats Skill: Back Squat Warm Up to WOD weight WOD: Complete AMRAP in 20 min of: 185lb/130lb Back Squat, 7 reps 45 lb/30lb Dumbbell Overhead walking lunge, 10 steps (right hand) 7 Burpees 45lb/30lb Dumbbell Overhead walking lunge, 10 steps (left hand) Kristan Clever 10 rounds +7 squats (135lb squat, 35lb db), Elyse Umeda 9 rounds +3 burpees (135lb squat, 30lb db), Laurie Galassi 8 rounds + 10 lunges (125lb Squat, 30lb db) Hey Everyone! Please check out the Beyond the Whiteboard message Jeff posted on August 24th! If you've never seen or been on this site, it is a great way to track your workouts and is an amazing tool to get in the HABIT of using! Right now we only have 3 of our members using it including myself and Jeff (thanks Paul!) so it would be great to have all of our members on! Let's get some friendly competition going, track our goals, and have some fun!
Ps..love all ya'lls comments! I could have kept the 800's going forever! MP Thursday
Warm Up: 800m Run 100 single jump ropes 5 dead hang 5 ring dips 10 pass thrus 10 overhead squats Skill: Warm up to O-Squat weight Scaling/Drills Muscle Ups WOD: Five Rounds for time of: 5 muscle ups 115/95lb Overhead squat, 10 reps 15 Toes to Bar 20 GHD sit ups Chris Spealler 15:55, Kristan Clever 16:53 (95lb), Laurie Galassi 18:03 (83lbs), Pat Sherwood 22:45, Miranda Oldrowy 27:29 (83lbs) Post Time to Comments Thanks to Rob who stopped by from Philadelphia for a little over a week. Great meeting you!           Wednesday
400m Run (for Paul) 25 Double Unders 25 KB swings 15 supermans 15 Toes to Bar 10 Good Mornings (pvc) 10 Good Mornings (Bar, weighted) Skill: Deadlift Warm up to WOD weight WOD: 3 rounds for time of: 500m row 30 Box jumps, 24 in./20 in. 25 Back Extenstions 205/14olb Deadlift, 20 reps Graham Homberg 14:04, Jason Khalipa 14:55, Elyse Umeda 17:45 (20"box, 155lb),Kim Malz 21:30 (145lb), Karianne Dickson 17:53 (135lb) |
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