Saturday-150822

Today's Schedule: -830am: group class -930am: Virtuosity/Hollow Body Position Seminar -1030am-Noon: Open Gym   Warmup: 500m row, then- 20 hip ext, 40 jump rope, 10 90/90 stretch, 40 jump rope, 20 Pushups For those of you how may not be aware, we follow programming written by Ben Bergeron on Competitors…

Friday-150821

    Warmup: 20 banded clams, 10 ankle stretch, 20 glute bridges, 10 band pull Aparts, 20 wallballs with 2 sec pause @ bottom (12/10) Conditioning 5 Rounds for time of: 5 Unbroken Strict Press - as heavy as possible 20/15 cal Airbike 25 Abmat Sit ups Rest 1 min…

Thursday-150820

    Warmup: 3 sets- 10 band pull Aparts, 10 pushups, 10 zombie walks, 30 sec static hanging hold WL: Strict Press- 5 sets of 5 ascending to 5RM, rest 2 min Conditioning: 9 sets of 1:40 row :20 rest (2:00 rest after set 5), this is a preset on…

Wednesday-150819

    Warmup: 20 step monster walk, 20 reverse hypers, 60 second static hanging hold, 10 ankle stretch, 20 banded squats Conditioning AMRAP 10: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups WL: Front Squats- 5 x 5, rest 2 min Mobility: -2 min box ankle stretch…

Tuesday-150818

    Warmup: 20 step lateral walk, 20 hip extensions, 20 Pushups, 20 wallballs with 2 sec pause @ bottom (12/10), Power Clean warmup with Coach- empty barbell Conditioning "Black and Blue" 5RFT: 10 Power Cleans, 135/95 10 Burpees WL:  4x10 Back Squat, climbing, rest 2 min Mobility: -2 min…

Monday-150817

The brave (and crazy) few who endured Cole's birthday extravaganza wod.   Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, barbell warmup with Coach Conditioning: "2015 Games Couplet" 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-ups WL: 10 min to work up…

Cole’s Birthday WOD

    Our good friend Cole Martinez is turning 13 tomorrow (Saturday August 15) and we are having a special birthday wod for him during open gym from 1030-Noon. Come out and wish him a happy birthday then stick around for the wod if u dare.

Friday-150814

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch warmup with Coach- PVC pipe WL: 12 min to est heavy 3-position snatch (Hi-Hang, Hang, Floor) Conditioning: AMRAP 15- 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20 Mobility: -2…