Monday- 150126

***Reminder- the final day to register for the #crazystrong for Keri fundraiser and competition is Jan. 31.  You can also donate to this great family even if you don't want to compete.  More info and registration links can be found here-  https://sites.google.com/site/crazystrongforkeri/ Warmup: -500m row or 2 min airbike -10…

Saturday-150124

***Reminder- we will have class at 830am today then the mobility seminar with Dr. Ben Howe from Benchmark Physical Therapy at 930am. Warmup: -20 step lateral walk -20 back extensions -20 glute bridges -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- empty barbell WL: Hi-Hang…

Friday-150123

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes, scapula pushups -Deadlift warmup with Coach-PVC WL: Deadlift 4x4 ascending each set, rest 2 min Conditioning: 7 min AMRAP -2 OHS (115/75) -2 Box Jumps (24/20) -4 OHS -4 Box Jumps -continue by 2 reps each…

Thursday-150122

Warmup: -3 sets- 5 hollow inch worms (3sec pause), 10 zombie walks,20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: EMOM x 10 min -Even Min: 30 sec ME Double Unders -Odd Min: 10 Weighted Sit-ups(45/35) Conditioning: For time -800m run -30 Burpee Box Jumps (24/20) -800m run Mobility:…

Baby Hanson!!!

We would like to congratulate Chris and Kayla Hanson on the birth of their son Liam Carter Hanson!  Liam was born on 01/19/2015 and tipped the scales at 9lbs. Both Mom and baby are doing great!

150120

Warmup: -20 KBS- Light -20 pushups -20 lunges -10 PVC passes -Jerk warmup with Coach- pvc WL: Jerk- 60/6,70/5,80/4,85/3,90/2,90/1 Conditioning: 10 min ME assault bike or row calories *Every 2 min complete 12 Ring Dips Mobility: -2 min hip capsule external rotations stretch each side -2 min lacrosse ball glutes…

150119

Warmup: -20 step lateral walk -20 back extensions -20 box jump step downs -20 wallballs with 2 sec pause at bottom (12/10) -CJ warmup with Coach- empty barbell WL: CJ every 90 sec: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 93-96/1, 50/ME UB Reps Conditioning: 3 Rounds: 10 GTO (135/95)…

Nutrition Seminar Review

For all those of you who attended yesterday's nutrition seminar, please check your email for a brief review of yesterday's class. We would love to get your feedback so we can continue to improve and make it even better next time!

Monday-150119

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh, PVC passes,scapula push-ups -Snatch warmup with Coach-PVC WL:  Snatch 50/3, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 50/ME UB reps, rest 60 sec Conditioning: -4 min AMRAP: 8 wallballs (20/14), 8 Burpees -Rest 4 min -4 min AMRAP:…
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