Tuesday-150407

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, scapula push-ups, PVC passes WL: Snatch Pull + Snatch: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1*3 sets, rest 1 min Conditioning: 5 rounds -300m row, 10 Burpees, Rest 1 min Mobility: -2 min hip capsule internal…

Monday-150406

    Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 20 glute bridges, 20 Half Y Squats WL:  FS/BS- 7/13 x 3 sets @ 65%; 7 FS followed immediately by 13 BS @ 65% of FS, rest 2 min Conditioning: 50-40-30-20-10: Cal Assault Bike Double Unders…

Saturday-150404

    Warmup: 20 step lateral walk, 40 jump rope, 20 Russian swings (light), 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), Clean warmup with Coach- empty barbell WL: Hang Clean- Every 90 sec: 3 reps @ 60% x 5 sets Conditioning: 4 rounds 30 sec max…

Friday-150403

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, scapula push-ups, snatch warmup with Coach- pvc WL: Snatch every 90 sec- 2 reps @ 70% x 5 sets Conditioning: EMOM x 12 min -Odd Min: 20 Split Jumps -Even Min: 10…

Paleoworks Dinner!

Mark your calendars Affiliate Legacy Cup participants!  The catered dinner from Paleoworks will be here at the gym on Friday April 17 at 6pm. We will have the 4 and 5pm classes that night but the 6pm class will be canceled that night for the dinner. Looking forward to celebrating…

Thursday-150402

    Warmup: -3 rounds: 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: 3 sets- 10 HSPU, 30 sec hanging L-sit, rest 90 sec Conditioning: 10 min AMRAP -3 Deadlifts (275/185), 6 Strict Pull-ups, 9 Lateral Bar Jumps…

April Special Announcements!

-Congratulations to everyone that participated in the 2015 Open and Affiliate Legacy Cup. Through your hard work we are now the 2015 ALC Champions!!! We are very proud of each of you and can't wait to see all your progress in the upcoming year! All those who participated in the…

Wednesday-150401

    Warmup: 20 step monster walk, 20 glute bridges, 20 step lateral walk, 10 ankle stretch, 20 banded squats WL: Back Squat- 60/3, 70/3, 75/3x2 sets, rest 60 sec Conditioning: 3 Rounds for time -21 KBS (70/53) -12 Burpees Mobility: -2 min anchored t-spine -2 min banded hamstring stretch…

Tuesday-150331

    Warmup: 20 step lateral walk, 20 box jump step downs, 20 back extensions, 20 push-ups, CJ Warmup with Coach- Empty Barbell WL: Power Clean + Split Jerk: 60/2+2, 70/2+1, 75/1+1*2 sets, rest 60 sec Conditioning: For total reps -5 min row (calories) -4 min T2B -3 min box jumps…