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Saturday June 24, 2017

Posted on Jun 23, 2017 | 0 comments

Open Gym – 7am-8am

Class – 8am ONLY

No 9am Class today.

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Friday June 23, 2017

Posted on Jun 22, 2017 | 0 comments

This Saturday (June 24th) we will have open gym from 7am-8am and class at 8am only.  NO 9AM CLASS this week!  Sorry for any inconvenience.

We will be meeting at lodi high at 8:30am for a little game of Spike Ball and Ultimate Frisbee.  EVERYONE is welcome and we hope that you will get out of the gym and get your weekend started with a little fun!.

Strength:

1-1-1-1-1

1 Clean + 2 Split Jerks

WOD:

3 rounds for time of:

50 Double Unders

40 Double Kettlebell  Alt. Front Rack Lunge, 53/35 (20 per leg)

30 Ab Mat Sit-ups

15 Double Russian Kettlebell Swings, 53/35 lbs

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Thursday June 22, 2017

Posted on Jun 21, 2017 | 0 comments

 

WOD 1:

60 Cal Row

50 Box Jump Overs (24/20″)

40 Power Snatch (75/55)

30 Toes-to-Bar

40 Power Snatch (75/55)

50 Box Jump Overs (24/20″)

60 Cal Row

 

WOD 2:

20 Min AMRAP

10 Sumo Deadlift High Pulls 95/65#

10 Lateral Burpees

200 m Run / 15 Cal Bike

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Wednesday June 21, 2017

Posted on Jun 20, 2017 | 0 comments

 

Strength:

Deadlift

3-10

work up to a heavy set of 3 then back off to a heavy set of 10.

WOD:

For Time:

100 Double Unders

750 m Row

50 Alt. DB Snatch 50#/35#

25 Burpees

50 Alt DB Snatch 50#/35#

750m Row

100 Double Unders

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Tuesday June 20, 2017

Posted on Jun 19, 2017 | 0 comments

It is HOT!  Come in early and get it done if you can.  The AC is on, but has a hard time keeping up when it is this hot.

WOD:

10-8-6-4-2 reps, for time of:

Bar Muscle-up

Dumbbell Shoulder-to-Overhead, 50/35 lbs

**Scale Bar MU – 1 Bar MU = 1 Pull up + 1 Dip

Post WOD:

100 AB Mat Sit Ups

50 Hip Extensions

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Monday June 19, 2017

Posted on Jun 18, 2017 | 0 comments

Strength:

In 15 min find your 3 RM

Thruster

WOD:

5 rounds for time of:

10 Back Squats, 185/125 lbs

20 Assault Bike Calories (25 Cal Row)

Goal: Sub 15 Minutes

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