Wednesday, May 31, 2017

May 31 2017


Class at 5PM and 6PM Today

Conditioning:

As Many rounds as possible in 15 Minutes of:

10 Deadlift 185/135
20 Pullup
10 Deadlift
20 Pushup

Strength:

Deadlift
10-8-6-4-2

NOTICE:
Friday June 16th & Saturday June 17th - NO Classes GYM Closed

Friday, May 26, 2017

May 26 2017


Class at 5PM Today
Conditioning:


2 Rounds each for time of:

10 Assault Bike Calories
50 Ft Overhead Lunges 45/25
15 Toes to bar
10 Assault Bike Calories
50 Ft Behind the Neck Lunges 45/25
15 Toes to bar
10 Assault Bike Calories
50 Ft Front Rack Lunges 45/25
15 Toes to bar

Rest as needed between rounds to maximize power output


Holiday Weekend Schedule:
Friday: 1 Class at 5PM 
Saturday: 1 Class at 8:30am
Monday: 1 Class at 8:30am (No PM Classes)

NOTICE:
Friday June 16th & Saturday June 17th - NO Classes GYM Closed



Wednesday, May 24, 2017

May 24 2017


 
Class at 5PM and 6PM Today 
For Time:
5 Rounds of:

Run 400M 
12 Hang Power clean 135/95
15 Wallballs

For Quality/Load: 

On The 2nd Minute for 12 minutes
2 Hang Power Clean  + 1 Hang Squat clean 
(AHAFA)


Holiday Weekend schedule:
Friday: 1 Class at 5PM 
Saturday: 1 Class at 8:30am
Monday: 1 Class at 8:30am (No PM Classes)

Friday June 16th & Saturday June 17th - NO Classes GYM Closed

Monday, May 22, 2017

May 22 2017

 
Class at 5PM and 6PM Today
 
Conditioning:
As Many reps and rounds as possible in 2,4,6 and 8 minutes
with 1:30 rest in between rounds of:
15 Burpees
25 KB SDHP
15 KB Situps
25 KB Swings
15 DB Clean and Jerks 35/20
25 KB Goblet Squats
 
Strength: 
On The minute for 10 Minutes
 
Odd: Max unbroken seated DB press
Even: 3 Man Makers

Holiday Weekend schedule:
Friday: 1 Class at 5PM 
Saturday: 1 Class at 8:30am
Monday: 1 Class at 8:30am (No PM Classes)

Friday June 16th & Saturday June17th - NO Classes GYM Closed

Friday, May 19, 2017

May 19 2017

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Class at 5PM Today

Conditioning:

10 Minutes of Death By:
Dumbell Thrusters 35/20
Rest 1 Minute
10 Minutes of Death By: 
Assault Bike calories
Rest 1 Minute
10 Minutes of Death By:
Burpee Box Jumps



Strength:

12 Minutes to Establish a 2 Rep Max Thruster

Wednesday, May 17, 2017

May 17 2017


Class at 5PM and 6PM Today 


For Time:

5 Rounds of:

24 Wallballs
12 Toes to Bar
6 Deadlifts 275/185 

For Quality/Load:

Deadlift 
6-6-4-4-2-2

Monday, May 15, 2017

May 15 2017


Lots of people putting their fitness to use outside of the gym this weekend...Congrats!

  Class at 5PM and 6PM Today
Conditioning:
Every 5 Minutes a new round begins of:
Run 400M 
Round 1) 50 KB Swings 53/35
Round 2) 40 Front Squats 75/55
Round 3) 30 Burpees
Round 4) 25 Strict Press 75/55
Rest for the remainder of the 5 minute round after run and all reps are completed.  Go Hard or get No Rest!
Strength: 
Strict Press
10-8-6-4-2

Friday, May 12, 2017

May 12 2017




Class at 5PM Today

For Time: 

3 Rounds of: 

Run 800M
20 Pushups
20 Overhead Squats (Scale to BackSquat) 

For Quality/Load:

On The 2nd Minute for 14 Minutes Complete: 

1 Power Snatch + 5 Overhead squats 
(AHAFA)

Wednesday, May 10, 2017

May 10 2017


Class at 5PM and 6PM Tonight

For Time:

3 Rounds AFAP of:

21 Burpees
18 Pullups
15 KB Swings
12 Seated Dumbell Strict Press 35/20

For Load:

Deadlift 
20-20

Monday, May 8, 2017

May 8 2017



Class at 5PM and 6PM Today 

For Time:

5 Rounds of:

18 Wallballs
9 Hang Power Clean and Jerks 155/105

For Quality/Load:

On The 2nd Minute for 14 Minutes complete:

1 Power Clean + 1 Hang Power Clean + 1 Jerk

Friday, May 5, 2017

May 5 2017



 "By putting yourself through discomfort, that intense form of stress.  It makes regular life more peaceful." --Joe Rogan

 Class at 5PM Today

For Reps:

As Many rounds and Reps as possible in 3 Minutes of:

9 KB Swings 72/55
6 Burpees
3 Pullups

Repeat for 5 Intervals
Rest 1:30 Between Intervals

For Load:

Front Squat
20-20

Wednesday, May 3, 2017

May 3 2017

 Class at 5PM and 6PM Today 
For Time:

4 Rounds of: 
Run 400M 
12 Deadlifts (Bodyweight)
21 Box Jumps 

For Load:

Deadlift
10-8-6-4-2

Monday, May 1, 2017

May 1 2017



Class at 5pm and 6pm today

Teams of 2 Complete As Many rounds as Possible in 16 Minutes of:

12 Toes to Bar  
9 Hang Power Clean 115/75
6 Jerk 115/75

* Partner Completes Full Round AFAP then switches
Strength:

On the 2nd minute for 14 minutes complete: 
1 deadlift + 1 hang power clean + 1 jerk