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Tuesday September 23, 2014

Posted on Sep 22, 2014 | 0 comments

YAY!  It’s SQUAT day!!!! If you miss out on your back or front squats, make sure that you get them in on another day! We want you to benefit from this cycle!

 

Strength:

3X10  Back Squat

Add 5-10 pounds from last week’s weight…

 

WOD:

12 Minute AMRAP: (also for CF MELT)

Get as far as you can in the ladder:

3 Burpees

3 Wall Balls 20/14 (10 ft. target for both)

6 Burpees

6 Wall Balls

9 Burpees

9 Wall Balls

Continue on to 12,15,18, etc….

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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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