September 30 2016

Class at 4:30PM Today 

Updated Schedule Goes into effect Monday 

No More 4PM Classes and Friday goes back to 5PM 

Strength:

On The Minute for 12 minutes

Odd: 6-8 Unbroken Toes to bar

Even: 6-8 Barbell Row 135/95

Conditioning:

As many rounds as Possible in 3 Minutes of:

12 Pushups

8 Push Press 95/65

4 Pullups

*Rest 3 Minutes and repeat 3 times

September 28 2016

 Class at 4PM, 5PM and 6PM Today

Strength:

16 Minutes to establish a 1 rep max Back squat

Conditioning:

On The minute for 20 Minutes perform:

Odd: 15 Wallballs 20/14

Even: 15 KB Swings 53/35

Don't game it....Go fast.....Go Unbroken.....

September 26 2016

Class at 4PM, 5PM and 6PM Today

Last week of summer schedule this week -October 1st Schedule Below

Conditioning:

 For Time:

Run 400M

42 SDHP 75/55

21 Squat Cleans 75/55

Run 400M

30 SDHP

15 Squat Cleans

Run 400M

18 SDHP

9 Squat Cleans

Strength: 

Bench Press

10-5-10-5

Schedule starting October 1st: 

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

Wednesdays –
5:00-6:00p

6:00-7:00p

Fridays -
5:00-6:00p

Saturdays – 8:30-9:30a

Septemebr 23 2016

 1 Class at 4:30PM Today

Strength:

 Deadlift

10-5-10-5

Conditioning:

Teams of 2 Complete as Many rounds as possible in 18 minutes of:

64 Wallballs

32 Toes to Bar

16 Pullups

8 Deadlifts 315/185

**Split Work as desired

September 21 2016

Class at 4PM, 5PM and 6PM Today

Be there for your surprise workout

Side Note:

 How Not to Leave the Gym

September 19 2016

 Class at 4PM, 5PM and 6PM Today

Conditioning:

As many rounds as possible in 12 Minutes of:

10 Hang Power Snatches 75/55

30 Double Unders

Strength:

Front Squat

3-3-3-3-3

September 16 2016

Class at 4:30PM Today 

Conditioning:

42-36- 18 Reps for time of:

Deadlift 155/105
Dumbell Thruster 25/15

Strength:

Bench Press

7-7-7-7-7

* Work on Toes to Bar between sets

September 14 2016

Starting October 1st we will be returning to our original schedule for at least the rest of the year. Anyone needing to change or discuss membership options can email me or bring it up at the gym. The current schedule will stay the same until then, let me know if anything needs to change for you before the 1st of October - Thanks..

Extra special congratulations to Darleane who just got the news that she has brought her total cholesterol down from over 400(very, very high) to 189 (Normal) by adding consistent exercise (DBSC Classes) and doing what 5 years of medication couldn't do. Still just the beginning....Congrats

Class at 4PM, 5PM and 6PM Today

Conditioning:

For Time: 

Run 800M 

Then: 

12 down to 1 reps of:

KB Swings 72/53

Burpee

WallBall

Then:

Run 800M

**Goal should be to try and keep all movements unbroken

Strength:

Strict Press

7-7-5-5-5

Schedule below will go into effect OCTOBER 1ST

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

Monday –
5:00-6:00p
6:00-7:00p

Wednesday  –
5:00-6:00p
6:00-7:00p

Friday –

5:00 – 6:00p

Saturday -

8:30 -9:30a

Rates:

Unlimited Membership - $75.00/ month
Drop in fee - $15.00/ class (subject to instructor discretion and class size)
Email Breslin.Dave@gmail.com

September 12 2016

 Class at 4,5 and 6PM Today

Conditioning:

In Teams of 3 for Max distance:

12 Minutes Assault bike

**Alternate as desired to maximize distance

Strength:

 

On The 2nd Minute for 20 Minutes

1 Squat Clean + 1 Front Squat + 1 Jerk

**Choose a VERY Challenging weight and use it all the way through

September 9 2016

 

 I know a person that weighs over 500lbs and every time I see them I am amazed not just at how self abusive they are but more so how selfish they are to the people around them and the spouse that will have to eventually wait on them and watch them slowly die.  If you can't take care of yourself for your own good at least do it for the people around you.  End of random rant....

Class at 4:30PM Today

Conditioning:

As Many rounds and reps as possible in 3 minutes of: 

15 Shoulder to Overhead 115/75

15 Box Jumps

Rest 3 Minutes and repeat 3 Times

Strength:

On the Minute for 15 Minutes

Min 1 : Max Reps strict dead hang Pullups (scale down with bands/up with weights)

Min 2: 7-10 reps Bench press (bodyweight/.75bodyweight)

Min 3: Choose a weakness (squat therapy,handstand holds, plank holds, situps, gymnastic kips, double unders, athletes choice)

September 7 2016

  

Ok, summers over, time to drop the inconsistency/beach days that turn into weeks/ laying around doing nothing/ getting drunk on the regular just because it's sunny out and get some goals set and accomplished before the holidays come and set you all up for a whole new set of excuses.....  I want everyone to work on setting a new goal for yourselves this week to get back on track.  Write it down somewhere, tell someone, and decide how you're going to conquer it.  Be prepared for when I randomly ask you what it is and how you're planning to achieve it over the next few weeks.  If you have no goals please let me know so I can cancel your membership and make room  for people who do...Happy Wednesday.....

Class at 4PM, 5PM and 6PM Today 

Strength:

Back Squat 

7-7-5-5-3

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

15 Toes To Bar 

10 Hang Power Clean 115/80

50 Double Unders

**Scale as Needed

September 2 2016

Class at 4:30PM Today

Strength:

15 Minutes to establish a 3 rep max Deadlift

Try to do this in no more than 6 sets

Conditioning:

Tabata -- Alternate between these four movements: 

Deadlifts

Double Unders (or bar hops)

Burpees

Weighted situps 53/35 

Weight on the deadlift should be roughly 60% of todays 3 rep max. 

Complete 20 seconds of Deadlifts followed by 10 seconds rest.

Then complete 20 seconds of Double Unders followed by 10 seconds rest. 

Then complete 20 seconds of Burpees followed by 10 seconds rest. 

Then complete 20 seconds of Weighted Situps followed by 10 seconds rest. 

Repeat 8 times