Workout: Thursday 10/30/2014

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Don’t forget to wear your Halloween costume on Friday 10/31!   Level 1 EMOM for 10 Min 1 Power Snatch + 2 Overhead Squats (AHAP) + 20 Min Time Cap 60 Calorie Row 50 Overhead Walking Lunges 45/25# 40 Double … Continue reading

Workout: Wednesday 10/29/2014

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Don’t forget to wear your Halloween costume this Friday, 10/31!   Level 1 400M Run + 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 Power Cleans 95/63# Lateral Bar Hops (R+L=1) + 400M Run + 10-1, 9-2, 8-3, … Continue reading

Workout: Sunday 10/25/2014

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Class Schedule Open Gym  8:30 – 10:30     FREE Class 9:00 – 10:00 AMRAP in 20 minutes 500m Row 5 Push Ups 10 Wall Ball 15 Sit Ups

Workout: Saurday 10/25/2014

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Level 1 30 Wall Ball  20#/14# + 3 Rounds 10 Power Snatch w/2 Overhead Lunge Steps  75#/53# 10 Toes to Bar 100 Jump Rope Reps + 30 Wall Ball Post time.         Level 2 30 Thrusters  95#/63# … Continue reading

Workout: 10/24/2014

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Level 1 21 – 15 – 9 Squat Clean Thrusters 75#/53# Box Jumps  20″ SDLHP Burpees Post time.         Level 2 21 – 15 – 9 X 3 Double Unders Ring Dips HSPU’s Calories on Airdyne Post … Continue reading

Workout: Thursday 10/23/2014

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“Throwback Thursday” First posted Thursday 10/27/2008 1 Mile Run 50 Pull Ups 1 Mile Run 75 Push Ups 1 Mile Run 100 Squats Post time. Compare to 10/27/2008 Coaching Tips:  Scale load and movements to match your current fitness level.