Thursday 1.24.13
Frogbones
ARMAP 15:
1 Rope Climb
10 Hang DB Squat Cleans, 45/30
1 Rope Climb
10 Ring Dips read more…
Wednesday January 23 2013 O-Lifting Week 11
Strength Back Squat 5×2@ 87% Snatch OTM x1 for 10min work up to a single that is 90% or greater Clean and Jerk OTM x1 for 10min work up to a single that is 90% or greater -THEN- Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Bear Complex 115/75 1-2-3-4-5-6-7-8-9-10 Burpee Cash out: 2:00min in a plank hold
Wednesday 1.23.13
Hey folks, Laura here! Thank you for bearing with us while we were closed. Sorry about the lack of communication from us to you. We have been working like crazy to get this place up and functional for classes this week! There is still a good bit of aesthetic work to be done and some […]
Gym is Closed Tue 1.22.13
Hi guys, sorry about the confusion. The gym is closed today!! Regular classes tomorrow at the new spot!!
Saturday 1.19.13
Burpees!!! 12 rounds: 30 seconds ME (max effort) Burpees 30 seconds rest Record highest and lowest rounds and a total. Ex: 150 burpees – 20/9 The gym is almost there!! We are in set up, clean up, and tidy up phase. Anyone interested in helping clean floors, vacuum, dust, hang pictures, bring flooring over, bring […]
Friday 1.18.13
OTM x 12 min:
3 Power Cleans
40 Double Unders read more…
Thursday 1.17.12
Make sure you check out the signs at the gym about our being closed on Monday and Tuesday and the times you can come help us move if you would like!!! Team 10K Row Teams of 3 Switch Every 250m
Wednesday January 16th 2013 O-Lifting
Strength Front squat 3×2@ 102% Clean – start at 75% and work your way up by 5lbs, doing 1 rep every 90sec, until you fail Jerk 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec -THEN- Superset Weighted pull-ups 3×5 Hip Extensions 3×15 Step back Lunges with Bar Bell in Front Rack 3×10 […]
Wednesday 1.16.13
AMRAP 15:
200m Run
12 Box Jumps (24/20, games standards)
12 C2B Pull ups read more…
Tuesday 1.15.13
AMRAP 15:
200m Run
12 Box Jumps (24/20, games standards)
12 C2B Pull ups read more…