Saturday-150418

  ***Reminder- 830am class today, Mobility Seminar at 930am, then Open Gym from 1030-Noon Warmup: 20 step lateral walk, 20 back extensions, 20 pushups, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- Empty Barbell WL: CJ every 2 min: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 90/1,…

Friday-150417

  ***Reminder- there will be NO 6pm class tonight. We will be having the catered dinner from Paleoworks for those who participated in the Affiliate Legacy Cup.  Participants, bring a chair for yourself. Everything else will be provided! Warmup: 500m row or 2 min Airbike, 10 each- 90/90 hip lift,…

Thursday-150416

    Warmup: -3 rounds: 5 hollow inch worms (3 sec pause), 10 pushups, 20 zombie walks -10 PVC passes WL: Bench Press- 5 sets of 5 ascending to 5RM, rest 2-3 min Conditioning: For time -50 Double Unders, 40 KBS (53/35), 30 T2B, 20 KB Clean and Jerk, 10…

Wednesday-150415

    Warmup: 20 step monster walk, 40 jump rope, 20 step lateral walk, 40 jump rope, 20 wall balls with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean + Jerk : 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+2 x 3 sets, rest 90 sec Conditioning:…

Tuesday-150414

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, scapula push-ups, PVC passes, Snatch Warmup with Coach- pvc WL: Snatch + OHS (1 rep = 1+1): 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*4 sets, rest 1 min Conditioning: 5 Rounds -10 Box Jumps (24/20), 8…

Monday-150413

    Warmup: 20 step lateral walk, 10 ankle stretch, 20 back extensions, 20 Half Y squats WL:  FS/BS: 7/13 x 3 sets @ 70%; 7 FS followed immediately by 13 BS @ 70% of FS, rest 2 min Conditioning: 2 rounds for time -Row 1k -50 Wallballs (20/14) Mobility:…

Saturday-150411

      Reminder- we will have one group class at 830, the Goal Setting and Achieving/Handstand Seminar at 930, then open gym from 1030-Noon today. Warmup: 3 rounds- 10 pushups, 10 KBS- Light, 10 Box Jump/Step Downs WL: Push Press- 5 sets increasing to 5RM, rest 2 min Conditioning:…

Friday-150410

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes WL- Front Squat/Back Squat 7/13 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: "Nicole"- 20 min AMRAP of -400m run -ME Pullups Mobility: -2 min banded hamstring stretch…