Monday September 22, 2014

Posted on Sep 21, 2014 | 0 comments

Thank you to everyone who came out to the party yesterday! It was fun!! :)

*Make sure you are preparing yourselves this week for the challenge that starts next Monday! And sign up for your BodyFat test!

 

WOD: (courtesy of Pat Sherwood ….but modified :) )

For time:

21 Thrusters 95#/65#

400m run

21 Pull-ups

21 Overhead Squats 95#/65#

21 Pull-ups

400m run

21 Thrusters 95#/65#

 

At 25 Minutes:

5 Rounds:

25 Second L-sit hold

3 Clean & Jerks 205#/135#

 

SCALE ACCORDINGLY! Clean & Jerk should be heavy for you. But should not take you longer than 30-40 seconds between lifts….

 

CF MELT:

5 Rounds for time:

Run 400m

10 Deadlifts

2 Rounds of “Cindy”

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Saturday September 20, 2014

Posted on Sep 19, 2014 | 0 comments

*MEMBER PARTY SUNDAY! STARTS @ 11AM. BRING BEACH CHAIRS.

–Turn onto Miwok Dr. from Turner Rd. Go RIGHT on Mokelumne River Dr. Gate to beach will be on the left side….Contact Jamie if you get lost!

*Questions about the diet rules for our upcoming challenge on the 29th? Come tomorrow at 10AM!

 

Class times tomorrow: 8&9am! See you then!

 

Good luck to Austin, Sean and Krissy who are competing in the C&K invitational tomorrow!!! :)

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Friday September 19, 2014

Posted on Sep 18, 2014 | 0 comments

*PALEO CHALLENGE INFO/ Q&A SATURDAY @ 10AM

*CHALLENGE STARTS SEPT. 29 (BODYFAT TEST WILL BE AT THE GYM)

*MEMBER BBQ PARTY THIS SUNDAY! SIGN UP AT FRONT DESK

 

STRENGTH:

5X3 Front Squat

Add 5-10 Pounds from last week’s weight. Don’t rush and practice excellent form and proper depth.

 

WOD:

250m Farmer Carry 40#/25#

30 Handstand Push-ups

30 DB Push Press 40#/25#

250m Farmer Carry

20 Handstand Push-ups

20 DB Push Press

250m Farmer Carry

10 Handstand Push-ups

10 DB Push Press

 

CF MELT:

Friday FUN :)

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Thursday September 18, 2014

Posted on Sep 17, 2014 | 0 comments

Who is coming to the MEMBER BBQ this Sunday?!!! Hopefully all of you!!! Please sign up at the front desk for what you will be bringing! 

Also, don’t forget about our Nutrition talk this Saturday at 10am!

 

Skill Warm-up:

9 Minute EMOM:

Min 1: 2 Rope Climbs

Min 2: 5 Bar Muscle Ups

Min 3: 30 Second L-sit hold

 

WOD:

21-15-9

Deadlifts 185#/125#

Pull-ups

REST 3 MINUTES

9-15-21

Kettlebell Swings 70#/53#

Toes to Bar

REST 3 MINUTES

Run 800m

200 Double Unders

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Wednesday September 17, 2014

Posted on Sep 16, 2014 | 0 comments

*Saturday 10AM — Discussion on the diet challenge! If you have questions on meals and acceptable foods, please join us! It will give you the week to prep for the upcoming challenge on the 29th!

*This Sunday!!!! MEMBER PARTY! Please sign up at the front desk for the BBQ! Hope to see you all there :)

 

Strength:

Power Clean + Hang Squat Clean

10 Minute EMOM…1 rep of the complex, adding weight.

 

WOD:

3 Rounds for time:

20 Clean & Jerks 135#/95#

20 Box Jumps 24″/20″

20 Wall Balls 20#/14#

 

CF MELT:

5 Rounds for time:

20 Calorie Row

15 Burpees

10 Deadlifts

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Tuesday September 16, 2014

Posted on Sep 15, 2014 | 0 comments

Strength:

3X10 Back Squat

You should be adding 5-10 pounds from last week. (You better be keeping track!!)

*I suggest only adding 5 pounds. We want the cycle to last longer than just a few weeks, and because of the high reps it can get difficult quickly. Remember to focus on perfect form and don’t rush!

 

WOD:

15 Minute AMRAP:

10 Alternating Dumbbell Snatch 70#/50#

10 Knees to Elbows

10 Alternating Front Rack Lunges 135#/95#

 

CF MELT:

EMOM 30 Minutes:

Minute 1: 20 Jump Squats with barbell on back

Minute 2: 15 Wall  Balls

Minute 3: 20 Sit-ups

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Monday September 15, 2014

Posted on Sep 14, 2014 | 0 comments

HAPPY  (BELATED) BIRTHDAY TO JAMIE! MAKE SURE YOU GIVE HER WELL WISHES WHEN YOU SEE HER TODAY :)  

*Sign up for the Member Party BBQ this Sunday! Sign up sheet will be at the front desk. Please be sure to sign up by Thursday.

*This SATURDAY @10 am we will be discussing the Paleo diet and our upcoming challenge! Hope to see you all there….and don’t forget to sign up for the BodyFat test which will be at the gym Monday Sept, 29!

 

WOD: (courtesy of Pat Sherwood)

15-12-9-6-3 Squat Clean 115#/75#

Handstand Push-ups

Lateral Burpees over the Bar

 

REST UNTIL 25:00

3 Rounds for time:

50 Double Unders

400m Run

25 Hang Power Snatch 65#/45#

 

 

CF MELT:

For time:

Run 1 Mile

100 Sit-ups

75 Ball Slams

50 Kettlebell Swings

25 Pull-ups

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