Saturday-150516

  Today's schedule: 830am- members class, 930am- Mobility Seminar, 1030-Noon Open Gym Warmup: 500m row, then 2 rounds of- 10 back extensions, 10 box jump step downs, 10 90/90 stretch WL: 5 sets of 3 Deadlifts ascending to 3RM, rest 2 min Conditioning: 3 Rounds 1 min ME Row for…

Friday-150515

  Warmup: 20 step monster walk, 10- 90/90 hip lift, 20 step lateral walk, 10 ankle stretch, 20 banded squats WL: Front Squat/Back Squat- 3/6 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: 8 min AMRAP -3 S2O (135/95), 3 T2B -6 S2O, 6 T2B -9…

Thursday-150514

    Warmup: 3 rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks, 30 sec static hanging hold WL: Bench Press- 5 sets of 3 ascending to 3RM, rest 2 min Conditioning: For Time -30 KBS (70/53) -30 Box Jumps (30/24) -30 HSPU Mobility: -2 min barbell internal rotation…

Wednesday-150513

    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:¬†Clean Pull + Clean: every 90 sec: 65/2, 70/2, 75/1, 80/1, 85/1, 88/1, 91/1 Conditioning: 1 mile run time trial…

Tuesday- 150512

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch warmup with Coach- PVV WL: Snatch Pull+ Snatch every 2 min- 65/3, 70/2, 75/2, 80/2, 85/2, 88/1, 92/1 Conditioning: 15 min amrap -35 Double Unders -12 Pullups -6 Ring Dips Mobility:…

Monday-150511

    Warmup: 20 step lateral walk, 10 90/90 hip lift, 20 back extensions, 10 ankle stretch, 20 banded squats WL: Front Squat/Back Squat- 3/6 x 3 sets @ 90% of 1RM Front Squat, rest 2 min Conditioning: For Time: Heavy "AirForce WOD" (kinda) 20 Thrusters 20 Hang Power Cleans…

Saturday-150509

Todays schedule- FREE class at 830am, Members class at 930am, No open gym from 1030-Noon, pickup basketball at David Youree Elementary School from 11am-1pm Warmup: 20 step lateral walk, 40 jump rope, 20 Russian swings- light, 40 jump rope, 20 banded squats WL: Front Squat/Back Squat- 3/6 x 3 sets…

Friday-150508

Reminder- there will be NO Open Gym from 9-11am today and NO 5 or 6 PM classes tonight.   Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90 hip lift, inner thigh, PVC passes, wallballs with 2 sec pause @ bottom (12/10), WOD strategy with Coach CFM…

Thursday-150507

        Warmup- 3 sets: 10 scapula push-ups, 10 supine psoas march, 10 Zombie Walks WL: Bench Press- 5 sets of 3 ascending to 3RM, rest 2 min Conditioning: 3 Rounds for time -400m run -21 KBS (53/35) -12 HSPU Mobility: -2 min banded shoulder stretch each side…