Tuesday June 6, 2017

Posted on Jun 6, 2017 | 0 comments

Strength:

Snatch Grip Deadlift

3-3-3-3

 

WOD:

EMOM for 10 Min – Alternating Minutes

20/17 Cal Row

5 Hang Power Cleans 155#/105

EMOM for 10 Min – Alternating Minutes

15/12 Cal AB

5 Hang Power Cleans 185#/135#

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Monday June 5, 2017

Posted on Jun 4, 2017 | 0 comments

Congratulations to Larry Vickers, who came in 1st Place, in the masters division at the Central Valley Summer Throwdown. Craig Hicks took 2nd in the same division.  In the Male Rx division Austin placed 5th and Jimmy Suliman 8th.  Lauren Vickers finished 3rd in the women’s Rx division.  Good Job guys!

WOD:

3 rounds for time of:

30 Wall Balls, 20/14 lbs

30 Sumo Deadlift High Pulls, 75/55 lbs

30 Box Jumps, 24/20 in

30 Push Press, 75/55 lbs

30 Row Calories

30 Push-ups

10 Back Squats, 1x bodyweight

Goal: 30 minutes

 

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Friday June 2, 2017

Posted on Jun 1, 2017 | 0 comments

Rosemary’s will be here today handing out samples from 4-6:30pm!  Don’t miss out!

Strength:

Push Jerk

Work up to a heavy set of 3

WOD:

For time:

50 Front Squats, 155/105 lbs

75 Bar Facing Burpees

100 Box Jump Overs, 24/20 in

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Thursday June 1, 2017

Posted on May 31, 2017 | 0 comments

WOD 1:

5 Rounds for Time

Run 200m /Row 300m

10 KB Snatch 53#/35#

1 Rope Climb

 

WOD 2:

25 Cal Assault Bike

50 Ball Slams 50#/35#

25 Cal AB

40 Toes to Bar

25 Cal AB

30 Burpees

25 Cal AB

20 Handstand Push Ups

25 Cal AB

10 Ring or Bar Muscle Ups

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Wednesday May 31, 2017

Posted on May 30, 2017 | 0 comments

There will be no Open Gym tonight (7pm-8:30pm).  Sorry for the inconvenience.

Strength:

Back Squat

5-5-5

Use the heaviest weight possible for each set

WOD:

3 Rounds for Time:

400m Run

15 Manmakers 35#/25#

2 Min Rest

 

 

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Tuesday May 30, 2017

Posted on May 29, 2017 | 0 comments

WOD:

5 rounds, 1 min per station, of:

Double Under

Kettlebell Swing, 53/35 lbs

Row Calories

Rest 1 min

Post WOD:

Surprise!

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Monday May 29, 2017

Posted on May 28, 2017 | 0 comments

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Today Class Times are 7:30am & 9am.

Depending on the size of the classes, Murph will be completed as written and we may have to start in heats.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you’ve got a twenty pound vest or body armor, wear it.

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