October 31 2014

No Class Tonight see you tomorrow at 8:30AM!!!
Don't eat too much candy!!

October 29 2014

Who Is planning on coming to class on Friday???  Debating on cancelling class for Halloween if attendance going to be scarce.  

Conditioning:

Tabata Sets Of:

Burpees

Goblet Squats

Box Jumps

WallBalls

Toes To Bar

Push Press 75/45

*Score is sum of lowest rep round at each station

Strength:

Bench Press

5-5-5-5-5

*Practice Jump rope skills between sets

October 27 2014

Strength:

Every other Minute for 14 Minutes perform:

1 Power clean + 3 Front Squat

**Increase weight each set

Conditioning:

For Time:

Run 800M Then:

6 Rounds of:

9 Pullups

9 KB Swings 72/53

9 Front Squats

*Use 65-70% of heaviest strength complex

October 24 2014

1 Class at 5Pm Today

Strength:

Every Other minute for 20 Minutes complete:

6 Deadlifts + 3 Hang Power cleans + 1 Jerk

(without dropping the bar)

Increasing weight each set until a heavy Jerk is accomplished

Conditioning:

As Many Rounds as possible in 15 Minutes Of:

3 Power Cleans *

6 Pullups

9 SDHP *

12 H.R Pushups

*use 60% of max load accomplished in strength complex

We are very close to capping off the memberships for the current schedule and a few people have been saying they have friends interested in joining. So starting now and until we reach our cap, if you as a current member, refer a friend to us that ends up joining after their trial period you will receive 1 month free. (New Member must commit for at least 3 month membership)  Space is limited so lets get these people in there!

Refer a Friend

We are very close to capping off the memberships for the current schedule and a few people have been saying they have friends interested in joining. So starting now and until we reach our cap, if you as a current member, refer a friend to us that ends up joining after their trial period you will receive 1 month free. (New Member must commit for at least 3 month membership)  Space is limited so lets get these people in there!

October 22 2014

********Where's Marcia???*********

Conditioning:

3 Rounds for Time:

30 KB Swings

30 WallBalls

30 Burpees

30 DB Thrusters

30 Supermans

Strength:

Deadlift

4-4-4-4-4-4

* Work on double unders between sets

October 20 2014

Conditioning:

Teams of 2 complete for time:

**40-30-20-10 of:

Power Snatch

Box Jump Overs

**Immediately followed by 40-30-20-10 of:

Front Squat

Toes To Bar

** 1 Person Works, 1 Person Rests

Strength:

Strict Press

5-5-5-5-5

Push Press

3-3-3