Tuesday-150209

Warmup: -20 step lateral walk -40 jump rope -20 back extensions -10 hip drop stretches -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: 10 min to est Max Hang Clean directly into Jerk Conditioning: 16 min AMRAP -10 Hang Power Clean (135/95)…

Monday-150209

Ashley and I would like to say a huge THANK YOU to everyone who helped make the #crazystrong for Keri fundraiser competition on Saturday a huge success. ¬†Through your efforts we were able to raise over $5,000 for Daniel, Cale, and Reece. ¬†The day went smoothly and the competition was…

Saturday-150207

Anticipation. ***Reminder- all classes and open gym times are canceled today for the #crazystrong for Keri fundraiser. Doors open at 745am. Can't wait to see you all! #crazystrong for Keri Fundraiser Competition- With a 25 minute running clock complete the following: From 0:00 - 7:00 minutes WOD #1 For Time…

Friday-150206

***Special Attention, Schedule Change- There will be no Open Gym from 10-11am, and no 6pm class today. Warmup: -500m row or 2 min air bike -10 each: ankle stretch,inner thigh,90/90,pvc passes,scapula push-ups -Clean warmup with Coach- empty barbell WL: EMOM x 6 min- 5 front squats @ 65% of clean…

Thursday-150205

Warmup: -3 sets: 5 Hollow Inch Worms, 10 Zombie Walks, 20 Mountain Climbers -10 PVC passes -10 Scapula Push-ups Skill: EMOM x 10 min -Even Min: 5 High Box Jumps -Odd Min: 30 sec Hollow Rock Conditioning: 12 min AMRAP -Row 20 calories -10 Push Jerks (135/95) Mobility: -2 min…

Wednesday-150204

Warmup: -20 step monster walk -10 ankle stretch each side -20 step lateral walk -20 glute bridges -20 banded squats WL: Back Squat- 70/3,75/3,80/3,85/3,90/1,85/3,93/1, rest 90 sec Conditioning: 30-20-10 reps for time -KB Swings (70/53) -C2B Pullups Mobility: -2 min box ankle stretch each side -2 min lacrosse ball plantar…

Tuesday-150203

Warmup: -20 step lateral walk -20 back extensions -20 box jump/step downs -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- Empty Barbell WL: Clean + FS + Power Jerk: 1+3+1: 10 min to work to max Conditioning: AMRAP in 3 min: 12 Box Jumps (24/20),…