Wednesday, May 30, 2018

May 30 2018


 Class at 5PM and 6PM Today

Last couple of days of the real food challenge are here.   A lot of you have been doing really well, seen great improvements and hopefully enough reason to keep things going even past the end of the month.  Winner will be announced Friday the 1st..

Conditioning:
3 rounds for Reps of:
KB Swings
Burpees
Wallballs
Bike Calories
D-Ball Cleans
Rest 

1 Min Max reps at each Station - no rest between movements - score is total reps



Strength:

Weighted strict pullups
3-3-3-3-3-3-3

*If weighted pullups are not feasible accumulate 40 Strict Pullups

Friday, May 25, 2018

May 25 2018

Class at 5PM Today 

Holiday Weekend schedule:
Friday May 25 - 1 Class at 5PM 
Saturday May 26 - 1 Class at 8:30AM
Monday May 28 - 1 Class at 9AM
Spread the word
Conditioning:

Teams of 2 Complete For Time:

150 DB Snatches 50/35
100 Wallballs 
75/60 Calories Bike
50 Burpees

*Split work as Desired

Strength: 

Front Squat 
10-10-5-5

Wednesday, May 23, 2018

May 23 2018


Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

12 Deadlifts 185/135
9 Box Jump Overs
6 Toes to Bar

Strength:

Reverse Grip Barbell Row
15-15-15

Monday, May 21, 2018

May 21 2018

Class at 5PM and 6PM Today

Conditioning:
2 Rounds For Time of:

Run 800M 
50 Thrusters 75/55
Strength:

15 Minutes to Establish Max load of:

1 Squat Clean Thruster + 2 Thrusters

Friday, May 18, 2018

May 18 2018



Class at 5PM

Conditioning:

Teams of 2 Complete For Time:

400M Farmers Carry 50/35 (together)
35 Calories Bike
50 Partner Wallballs
100 Push Press 115/80
50 Partner Wallballs
35 Calories Bike
400M Farmers Carry 50/35 (together)

Strength:

Bench Press
7-7-3-3-3


Wednesday, May 16, 2018

May 16 2018

Bridge is closed at Lawrence street today - find a different route


We are right about halfway through the real food challenge month of May.  Hopefully by now some of you have seen some differences and gotten used to eating how you were meant to.  If your goal is weight loss or weight gain and you haven’t seen any changes, now is the time to adjust your portion sizes.  It is as simple as that so don’t try to make it more complicated or dramatic.  If you are gaining weight you are in a calorie surplus and if you are losing weight you are in a calorie deficit, one won’t happen without the other.  You should not be losing or gaining more than 2-3 pounds per week if you plan on making the weight changes permanent, anything less or more is too much and can and should be governed by your portion sizes as well.  Be patient stick to the plan and keep up the good work….

Class at 5PM and 6PM Today

Conditioining:

5 Rounds for Time of:

35 Air squats
25 Pushups
15 Power Cleans 115/80
 
Strength:

Front Squat 
7-7-3-3-3

Monday, May 14, 2018

May 14 2018


Class at 5PM and 6PM Today

Conditioning:

3 Rounds as fast as humanly possible:
 
 Run 400M
21 KB Swings
12 Pullups

Strength: 

Deadlift
7-7-3-3-3.......

Friday, May 11, 2018

May 11 2018

Class at 5PM Today

Conditioning:

Teams of 2 Complete 10 Rounds For Time of: 
 
12/9 Bike Calories
12 DB Box Step Overs 35/20
12 Toes to Bar
6 Strict underhand grip chin ups

*Relay Style


Strength:

Barbell row
10-9-8-7-7

Wednesday, May 9, 2018

May 9 2018



 Class at 5PM and 6PM Today
Conditioning:

For Time:

5 Rounds of:
Run 400M
8 Squat Cleans 135/95
3 Jerks
Immediately into:
50 Deadlifts 135/95

Strength:

 On The 2nd Minute for 12 Minutes complete:

1 Squat Clean + 1 Front Squat + 1 Jerk

Monday, May 7, 2018

May 7 2018




Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 16 Minutes of:

30 Double Unders
15 KB Swings
30 Double Unders
15 Wallballs
 
Strength:

Back Squat 
5-5-3-3-3

Friday, May 4, 2018

May 4 2018


Class at 5PM Today 

Conditioning:

For Time:

Run 800M
30 Pullups
60 Airsquats
30 Clean and Jerks 115/75
60 Airsquats
30 Pullups
Run 800M

Strength:

Bench Press
10-10-10-10

Wednesday, May 2, 2018

May 2 2018

Class at 5PM and 6PM Today

Conditioning:

5 Rounds For Time of:

Run 400M 
15 Overhead Squats 95/65

Strength: 

On The Minute for 12 Minutes Complete:
 
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat