Saturday-150214

***Reminder- there will be a group class today at 830, the Supplement/Kipping Pull-up Seminar at 930am, and open gym from 1030-Noon. Warmup: -20 step lateral walk -20 Russian swings- light -20 box jump/step downs -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- empty barbell WL:…

Friday-150213

150213: Warmup- -500m row or 2 min Airbike -10 each: ankle stretch,inner thigh,90/90,pvc passes,scapula push-ups WL: Snatch Pull+Snatch 2+1x 4 sets, rest 90 sec Conditioning: 8 min AMRAP -50 Wallballs (20/14) -30 Power Cleans (135/95) -10 Bar Muscleups Mobility: -2 min hip capsule internal rotation each side -2 min barbell…

Thursday-150212

Warmup: -3 sets- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain  Climbers -10 PVC Passes -10 Scapula Pushups Skill: 3 Rounds -3 Turkish Get-ups each side (53/35), 10 HSPU, rest 1 min Conditioning: Tabata (20 sec on, 10 sec off for 8 rounds) -Airbike Calories -T2B…

Wednesday-150211

Warmup: -20 step monster walk -20 glute bridges -20 step lateral walk -10 ankle stretch each side -20 banded squats WL: Back Squats- 60/3, 70/3, 80/3, 85/3x3 sets, rest 2 min Conditioning: 4 Rounds -50 Double Unders -10 Power Snatch (115/75) -10 OHS (115/75) -4 Strict Pullups -Rest 1 min…

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…