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Archive for February, 2010
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2010-03-01 WOD
Posted on February 28, 2010 | 3 CommentsOverhead Squat - 5 x 3 Reps For Reps: - Air Squats (1 minute) - KB Swings (2 minutes) - Rower (3 minutes) - KB Swings (2 minutes) - Air... -
2010-03-01 Strength
Posted on February 28, 2010 | No CommentsLower Body – Max Effort 1. 1RM Sumo Deadlift 2. 5 x 5 Front Squats 3. 5 x 10 Weighted Hip Extensions Lower Body – Max Effort 1. 1RM Sumo... -
2010-03-01 UGS
Posted on February 28, 2010 | No CommentsFour Rounds 1a. 1-3 Rope Climbs 1b. 5 KB Step Ups Four Rounds 2a. 4-6 Handstand Pushups 2b. 5 Sandbag Cleans + Squat Drops Three Rounds 3a. 200′ Tire Drag... -
2010-02-28 Rest Day
Posted on February 28, 2010 | No CommentsWeekly Announcements - We have a new Foundations Program coming soon. Space will be limited. If you or someone you know is interested, please contact us. - For those of you who ordered beanies and shirts, they will be... -
2010-02-27 Open Gym
Posted on February 26, 2010 | 4 CommentsSaturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will... -
2010-02-26 UGS
Posted on February 25, 2010 | No CommentsFour Rounds 1a. 6-10 Ring Pushups 1b. 6-10 Pipe Pullups Five Rounds 2a. 5 KB Snatch & Press 2b. 10 KB Rows Four Rounds 3a. 10 Sandbag Squats 3b. 15... -
2010-02-26 Strength
Posted on February 25, 2010 | No CommentsUpper Body Dynamic Effort 1. 8 x 3 Reps Standing Press @ 70% 2. 5 x 9 Barbell Rows 3. 5 x 6 Muscle Ups 4. 3 x 9 Handstand... -
2010-02-26 WOD
Posted on February 25, 2010 | No CommentsFive Rounds for time: - Back Squat 10-8-6-4-2 (165#/115#) - Ring Dips 20-16-12-8-4 -
2010-02-25 Strength
Posted on February 25, 2010 | 1 CommentLower Body Dynamic Effort 1. 10 x 2 Box Squat @ 70% 2. 5 x 5 Reps Split Squat 3. 5 x 3 Reps Good Mornings 4. 3 x 10... -
2010-02-25 WOD
Posted on February 24, 2010 | 2 CommentsFive Rounds for time: - 10 Cleans (95#/65#) - 15 Mountain Climbers
