March 31 2014

Sneak preview of the new space!!

Conditioning:

5 Minutes as many rounds as Possible of:

10 Box Jumps

8 Pushups

5 Minutes as many rounds as Possible of:

10 Jump Squats

8 Pullups

5 Minutes as many rounds as Possible of:

10  KB Swing

8 KB SDHP

**1 Min rest between couplets

Strength:

Strict Press

5-5-5-5-5

March 26 2014

Conditioning:

On the minute for 20 minutes:

Odd Minutes: 5 Thrusters + 5 Burpees As many rounds as possible

Even Minutes: Rest

Strength:

Back Squat

3-3-3-3-3-3-3

March 24 2014

Conditioning:

Complete as many rounds as possible in 20 minutes of:

10 Push press*

10 Kettlebell swing

10 Box jump

*Athlete chooses object to push press

Strength:

Deadlift 

5-5-5-5-5

March 20 2014

Starting April 1^st at DWC

Adult Group Fitness Class Rates and Schedule

Schedule:

Unlimited members may attend any of the classes available.  Members are encouraged to attend at least 3 classes per week.

Mondays – 5:00-6:00p

6:00-7:00p

Tuesdays – 5:30a-6:30a (Pending member enrollment)

Wednesdays – 5:00-6:00p

6:00-7:00p

Thursdays – 5:30a-6:30a (Pending member enrollment)

Fridays – 5:00 – 6:00p

Saturdays – 8:30-9:30a

9:30-10:30a

Rates: (Ask about DWC family discounts)

Unlimited 6 Month Membership - $75.00/ month ($75.00 early cancelation fee)

Unlimited 3 Month Membership – $85.00/ Month ($75.00 early cancelation fee)

Non Committed Membership - $100/month

Drop in fee - $15.00/ class (subject to instructor discretion and class size) 

Reserve your spot now, classes will be capped

Email Breslin.Dave@gmail.com

March 19 2014

Conditioning:

Every minute on the minute for 25 minutes complete:

10 KB Swings

5 Pushups

5 goblet squats

* Score is missed rounds

Strength:

Thruster

5-5-5-5-5

March 17 2014

Conditioning:

“4 Leaf Clover Workout”

As many rounds as possible in 20 minutes of:

4 DB Box step overs 

4 DB Man makers

4 DB Front Squat

4  Burpees

Strength:

Bench Press

5-5-5-5-5

March 12 2014

Conditioning:

4 Rounds for Time of:

26 Burpees

26 Situps

26 KB Swings

26 Airsquats

Strength:

Deadlift 

5-5-5-5-5

March 10 2014

Conditioning:

For Rounds

4 min Amrap 

10 - Back Squat

10 - Box Jump

4 min Amrap 

10 - Burpee

10 - Thruster 

4 min Amrap 

10 - Situp

10 - KB Swings

4 min Amrap 

10 - Jump Squat

10 – Renegade Rows

Strength:

Barbell rows

5-5-5-5-5

Strict Press

3-3-3

March 5, 2014

Conditioning:

3 rounds of:

45 Sec Max Reps - Axle bar Ground to overhead 

45 Sec Max Reps  -Burpee

Rest 30 sec

45 Sec Max Reps - DB Thruster

45 Sec Max Reps - Box Jump

Rest 30 sec

45 Sec Max Reps - Kb Swing

45 Sec Max Reps - Jump Squats

Rest 30 sec

45 Sec Max Reps - Deadlift

45 Sec Max Reps - Ball Slams

Rest 30 sec

*Score is total completed reps 

Strength:

Front Squat

5-5-5-5-5

March 3, 2014

Strongman Trainer Certification at Hybrid Athletics

Conditioning:

Teams of 2 complete 2 rounds for time of:

50 KB Swings

50 Goblet Squats

50 OH PLate Lunges

50 Box Jumps

50 Weighted Situps

* 3 Burpees on the minute throughout

Strength:

Strict Press

5-5-5-5-5