Daily Workout

January 24, 2014

Saturday January 25, 2014

Heather B and Mel are powering through their Kettlebell Swings! __ Happy Birthday Heather B! __ Don’t forget, Heather will be teaching Yoga at 9:15am! __ WOD “Saturday Teamwork” In teams of 3, with only one person working at a time, complete the following for time: 225 Burpee Box Jump Overs 1200 Meter Relay Row 300 Sit-Ups 1200 Meter Relay […]
January 23, 2014

Friday January 24, 2014

Aly is doing a great job of keeping a tight Plank position throughout her Med Ball Roll Out’s! __ It’s Benchmark Friday! __ Benchmark WOD “Elizabeth” Compare to 8/9/13 21-15-9 reps of: Squat Clean (135/95 lb) Ring Dips __ Do you want to learn how to kip your Ring Dips? Check out this video for some tips!
January 22, 2014

Thursday January 23, 2014

The 6am crew working on their Handstand Holds! __ Attention: There will be NO Olympic Lifting classes during the month of January. We will be changing the day and starting up again in February. Thanks for understanding. __ WOD Strength: Deadlift 5.5.3.3.2.2 Conditioning: Three rounds for max reps of: Med Ball Clean 20/14# (Reps) Alternating Kettlebell Snatch 53/35# (Reps) 10 […]
January 21, 2014

Wednesday January 22, 2013

Paul has joined the Muscle-Up club! Let’s keep em coming guys! __ WOD Skill Practice: Take 10 minutes to practice Handstand Holds, Walks, Push-Ups etc! Conditioning: For time: “The Dirty 30″ Compare to 4/1/13 30 Back Extensions 30 Box Jumps, 24 inch box 30 Jumping Pull-Ups 30 Kettlebell Swings, 1 pood Walking Lunge, 30 steps 30 Knees to Elbows 30 […]