Monday, January 30, 2017

January 30 2017


Class at 5PM and 6PM Today 

Conditioning:


Every Minute on the minute for 20 minutes complete:

4 Burpees
3 Thrusters 75/55

Add 1 Thruster Every Minute until failure
If you're knocked out before the 20 Minute cap take 1 minute off and restart


Strength:

Back Squat 
7-7-5-5-5

Friday, January 27, 2017

January 27 2017


Class at 5PM Today 

Conditioing:

Teams of 2 complete the following for time:

25 Pullups (per person) Then:
150 Wallballs
Run 800M
100 Wallballs
Run 800M
Then:
25 Pullups (Per Person)

One Person works at a time through the Wallballs - The runs and the pullups both can be working but wallballs cannot be started until both partners are done.  

Strength:
5 Climbing Sets of
3 Strict Press + 2 Push Press + 1 Jerk

Take from the floor or a rack - your choice

Wednesday, January 25, 2017

January 25 2017




 Class at 5PM and 6PM TODAY

Notice:

The weight loss challenge is coming - Some of you NEED it and some of you don't.
Details Coming Soon
SIDE NOTE: SOME MEMBERS ARE HARDLY MEMBERS LATELY, DON'T TAKE UP SPACE ON THE ROSTER FROM PEOPLE I HAVE TO TURN AWAY - GET YOUR ATTENDANCE TOGETHER OR GO JOIN A GYM THAT ONLY WANTS YOU FOR YOUR MONEY....

Strength:

15 Mins to establish a max 1 rep Bear Complex 

1 Power clean 
1 Front squat
1 Jerk
1 Back Squat
1 Back Rack Jerk

Conditioning:

4 Rounds each for Time of:

60 Airsquats
40 Situps
20 KB Swings 
10 Box Jumps 30/24

Monday, January 23, 2017

January 23 2017



Class at 5PM and 6PM Today 
Strength:

On the 2nd Minute for 14 Minutes perform:

1 High Hang power snatch + 1 Hang Power snatch + 1 Overhead squat
(Climb)

Conditioning:

For Time: 
 
20 Power Snatches 75/55
50 Double Unders
20 Thrusters 75/55
50 Double unders
15 Power Snatches
50 Double Unders
15 Thrusters
50 Double unders
10 Power Snatches
50 Double Unders
10 Thrusters
50 Double unders

Friday, January 20, 2017

January 20 2017



Class at 5PM Today 

Conditioning:

Teams of 2 Alternate rounds AFAP for 16 Minutes

20 Deadlifts (@ 60% of Days 10 Rep Set)
15 Bar Facing Burpees

Team with Highest rounds wins

Strength:

Deadlift
10-10-10-10

Wednesday, January 18, 2017

January 18 2017


 "Results come from the things we do when no one is looking"

Class at 5pm and 6pm today

Conditioning:

3 rounds for time of:

20 KB swings
20 Front squats 95/65
20 shoulder to overhead 95/65

Strength:

On the 2nd minute for 14 minutes:

1 power clean + 1 hang squat clean + 2 front squats
(Climbing)

Monday, January 16, 2017

January 16 2017



 Class at 5PM and 6PM Today
Conditioning:

Teams of 3 complete as many rounds as poissible in 25 Minutes of:

12/9  Calories Bike
12 Power snatch 95/65
12 Wallballs
12 Toes to Bar

Full Rounds all out then change partners 

Strength:

Bench Press
10-10-10-10

Friday, January 13, 2017

January 13 2016



 Class at 5PM Today
Conditioning:

Every Minute on the minute for 18 Minutes complete:

Min 1: 15/12 Calories Bike
Min 2: 16 KB Swings 53/35
Min 3: 5 Pullups, 10 Pushups, 15 Airsquats

Strength:

Strict Press

10-10-10-10


Wednesday, January 11, 2017

January 11 2017




Class at 5PM and 6PM Today
Strength:

Deadlift

7-7-5-3-1

Establish a 1 rep max deadlift with this session


Conditioning:
As many rounds as possible in 18 Minutes of:

1 Deadlift 405/285*
10 Toes to bar (sub 45 sec hollow hold)
15 Burpees 

*Scale as needed

Monday, January 9, 2017

January 9 2016



Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

30 Wallballs
20 Clean and Jerks 75/55
5 Strict Pullups

Strength:

Back Squat 
7-7-7-7

Friday, January 6, 2017

January 6 2016


Class at 5PM Today 

Conditioning:

As many Reps as Possible in 5 Minutes
Power Snatch 75/55
As many Reps as Possible in 4 Minutes
Barbell SDHP 75/55
As many Reps as Possible in 3 Minutes
Overhead Squat 75/55 (Sub Front Squat for scaled)
As many Reps as Possible in 2 Minutes
Double Unders
As many Reps as Possible in 1 Minutes
Burpees 

Score is total reps
No rest between Movements 

Strength:

Push Press
7-7-7-7-7

Wednesday, January 4, 2017

January 4 2017

 Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 3 Minutes of:

3 Power Clean
6 Pushups
9 Airsquats

Rest 1 Minute after each 3 minute cycle repeat for a total of 5 cycles


Strength:
In 16 Minutes:
Establish a 3 Rep Max Touch and go Power Clean


Monday, January 2, 2017

January 2 2016



Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as possible in 20 Minutes of 

Partner 1 does 21 Thrusters
Partner 2 Does 21 Thrusters
Partner 1 does 21 Pullups
Partner 2 does 21 Pullups
Then 15's
Then 9's 

After Partner 2 completes the 9 pullups that is 1 round - start back at 21

Strength:


From the floor or a rack find a 5 Rep Max thruster