Friday, November 29, 2019

November 29 2019


Class at 5pm today

Conditioning:

For Time:
11 Pull-ups
22 Kb Lunges
44 Double Unders
88 Flutterkicks
176 Air Squats

Do the Pull-Ups, then do the Lunges and Pull-Ups, then do the Double Unders, Lunges, and Pull-Ups, etc. Continue this way until the final round of Air Squats, Flutterkicks, Double-Unders, Lunges and Pull-Ups.

Strength:

Deadlift
5-5-5-5-5

Wednesday, November 27, 2019

November 27 2019




Class at 5PM Today 
NO 6PM CLASS

Conditioning:

On The Minute for 30 Minutes Complete:

Min 1 - 15/12 Calories Bike
Min 2 - 20 Alternating DB Box Step Ups 50/35
Min 3 - 15 Double KB Thrusters 35/25
Min 4 - 18 Burpees
Min 5 - 8/5 D-Ball Cleans
Min 6 - 5 Pullups, 10 Pushups, 15 Airsquats

Strength: 

Back Squat
5-5-5-5-5

Monday, November 25, 2019

November 25 2019

 
Class at 5PM and 6PM Today

 Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM

Conditioning:

3 Minutes as Many Reps as Possible of:

3 Power Cleans 135/95
6 Pushups
9 Airsquats


Repeat for 5 Total Cyles - Rest 1 Minute between AMRAPS

Strength:

Bench Press
5-5-5-5-5

Friday, November 22, 2019

November 22 2019



Class at 5PM Today 

Conditioning:
5 Rounds for Time Of:

50 Double Unders
12 Deadlifts (Bodyweight)
16 Alternating Med Ball Lunges
18 Medball Situps

Strength:

Barbell Row 
7-7-5-5-5

 Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM

Wednesday, November 20, 2019

November 20 2019

Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM


Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of: 
15 Pullups
20 KB Swings
15 Pushups 
20 KB Swings

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

Monday, November 18, 2019

November 18 2019





Class at 5PM and 6PM Today

Conditioning:

5 Rounds for time of:

30 Wallballs
30 Box Jumps

Strength:

Front Squat
3-3-3-3-3

Friday, November 15, 2019

November 15 2019




Class at 5PM Today

Conditioning:

Teams of 2 Complete 
As Many Rounds as possible in 16 Minutes of:

32 Double KB Deadlifts
32 V-Ups
16 Double KB Push Press
16 Knees to Elbows 

**Split work as desired

Strength:

Deadlift 
10-9-8-7

Wednesday, November 13, 2019

November 13 2019




We were not designed to sit in chairs and certainly not to slouch, lean and curl up the way we do.  The increase in humans complaining of back pain, tight shoulders and slouched postures wasn't even a thing until the chair was invented.  Believe it or not a much more natural resting position for humans is in the bottom of the squat that's why you'll see indigenous and traditional cultures eating, working and resting in it, that's also why we do it as and see babies naturally comfortable in it all the time, at least until we're forced into a chair and eventually curl up, seize up and lose range of motion.  So get up, sit up, walk around, stretch and SQUAT.  You'll be a better human for it. 

Class at 5PM and 6PM Today 

Conditioning:


As many Rounds as Possible in 5 Minutes of:

5 Pushup 
10 DB Snatches
15 Double Unders

Rest 2 Minutes
 As many Rounds as Possible in 5 Minutes of:

5 Toes To Bar
10 DB Thruster (5 Left, 5 Right)
15/12 Calories Bike

Rest 2 Minutes

As many Rounds as Possible in 5 Minutes of:

5 DB Man Makers
10 Burpees
15 Reverse Goblet Lunges  (1 DB)

*40/25
Strength:

Barbell Row 
7-7-5-5-5

Monday, November 11, 2019

November 11 2019



Class at 5PM and 6PM Today 

Conditioning:
5 Rounds for time of: 

20 Sumo Deadlift High Pull 95/65
10 Thruster 95/65
5 Bar Facing Burpees

*12 Minute Cap


Strength:

15 Minutes to:
Establish a 5 Rep Max Thruster 

*From The rack


Friday, November 8, 2019

November 8 2019


Class at 5PM Today

Conditioning:

4 Rounds for Time of:  

30 Airsquats
15 Power Cleans 135/95
Run 400M 



Strength:
On the 2nd Minute for 14 Minutes Complete:
 
3 Deadlift + 3 Hang Power Cleans 

*Start at 65% 1RM Power Clean and Climb AFA

Wednesday, November 6, 2019

November 6 2019


Congrats to Chrissy on her first strict pullup, she set this goal, made a plan, stuck to it and all the hard work has paid off.......As usual..  Now on to multiples...

What goals are you setting for yourself?  What are you working towards?  Complacency or the feeling that you are done gaining new skills, achieving new things or progressing in some way is where so many people live once they reach a certain age, status or stage in life.  Don't be one of those people, imagine how many things you wouldn't have or be if you had drawn that imaginary line in your head sooner or at any other point along the way.  Instead of drawing lines and seeking destinations, look to continue progressing for as long as you're alive.  Every goal you conquer shouldn't be seen as an arrival and chance to settle in but instead a checkpoint and just another step along the way.
 
Class at 5PM and 6PM Today 

Conditioning:

 As many Rounds as Possible in 16 Minutes of:

9 Situps
8 Pushups
7 Dumbell Push Press 50/35
6 Strict Pullups
5 Burpees Over The Dumbells

Strength: 

Bench Press
7-7-7-7-7

Monday, November 4, 2019

November 4 2019


Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 12 Minutes Of: 
 
50 Double Unders
20 Wallballs
15 Power Snatches 75/55 
5 Overhead Squats

 


Strength:

Front Squat 
4-4-4-4-4

Friday, November 1, 2019

November 1 2019


Class 5PM - 5:45PM Today 

Strength and Conditioning:

For Time: 

50/35 Cal Bike
30 Toes To Bar
45 Deadlifts 275/185
30 Toes To Bar
50/35 Cal Bike