May 4, 2014

Monday May 5, 2014

Jerry getting his pull-ups done! __ WOD Strength:  Single Leg Kettlebell Deadlift  3×10 on each leg Conditioning: In 20 minutes complete as many rounds as possible of: 5 Pull-Ups 10 Plate Ground to Overhead (45/25) 15 Sit-Ups __ For all of our tall athletes at the gym, this ones for you! 4 Essential Workout Tips for Tall Athletes by Lee […]
May 2, 2014

Saturday May 3, 2014

A big welcome back to C-Dub after surgery! We are glad you are a part of our box! __ Reminder: Fenix will be teaching the Olympic lifting class today at 11:00am. For any of you that have not had a chance to make it to one of his classes they are well worth it! Try to make this a priority. […]
May 1, 2014

Friday May 2, 2014

Last year we had so much fun playing kickball together! We are putting together a team for this year too, write your name on the white board if you are interested! We can’t wait! __ It’s Benchmark Friday! __ Benchmark WOD Compare to 12/28/12 Skill Practice: Take 15 minutes to find your max height box jump then “Diane” 21-15-9 reps […]
April 30, 2014

Thursday May 1, 2014

Nice work to everyone who hit a PR in April!  __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Strength: Turkish Get-Ups 3×5 on each side Conditioning: Tabata Time Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises: -V-Ups -Jumping Squats […]