Monday October 6, 2014

Posted on Oct 5, 2014 | 0 comments

Happy Monday! How was everybody’s first full week on the Challenge?!!!! Hopefully you stayed strong through the weekend! 

 

WOD:

5 Rounds for time:

30 Double Unders

20 Pull-ups

15 Burpees

10 Squat Cleans 165#/115#

 

CF MELT:

5 Rounds for time:

100 Jumpropes

20 Ball Slams

15 Burpees

10 Dumbbell Box Step ups

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Saturday October 4, 2014

Posted on Oct 3, 2014 | 0 comments

Happy Saturday!!

Class times today 8&9am!!

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Friday October 3, 2014

Posted on Oct 2, 2014 | 0 comments

Strength:

Front Squats

5X3 …Add 5-10 Pounds from last week’s weight…

 

WOD:

4 Rounds for time:

12 Deadlifts 275#/185#

12 Handstand Push-ups

250m Farmer Carry 40#/25#

 

CF MELT:

Teams of 2:

100 Wall Balls (10 each)

100 Burpees over partner while partner holds plank (switch every 5)

1000m row (switch every 200m)

50 Pull-ups

Run 800m together

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Thursday October 2, 2014

Posted on Oct 1, 2014 | 0 comments

Are you drinking enough water? Especially if you are eating very clean and working out, your water intake is SO important! Aim for a gallon daily! It takes effort but it is a simple thing that will make you feel great!

 

WOD: (also for Melt)

3 Rounds for time:

Run 400m

21 Sumo Deadlift High Pulls 75#/55#

12 Burpees over the bar (lateral)

REST 3 MINUTES

 

3 Rounds for time:

Run 400m

30 Air Squats

20 Push Press 75#/55#

REST  3 MINUTES

 

3 Rounds for time:

Run 400m

21 Hang Power Snatch 75#/55# (MELT sub 1 arm DB Snatch)

12 Chest to Bar Pull-ups

 

**Scale accordingly to finish on time!

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Wednesday October 1, 2014

Posted on Sep 30, 2014 | 0 comments

Strength:

Every 90 Seconds for 15 Minutes:

2 Power Cleans + 1 Jerk, adding weight each round…

 

WOD: (also for CF MELT)

50-40-30-20-10

Kettlebell Swings 53#/35#

Box Jumps 24″/20″

 

How is the diet going? Questions? Complaints? Talk to your trainer! You can always email me too at sandtmcroberts@gmail.com or Jamie at jamie@mcdalliance.com

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Tuesday September 30, 2014

Posted on Sep 29, 2014 | 0 comments

We wanted to say GOOD LUCK to Sean Scott! He is leaving tomorrow for boot camp! You are going to kill it! Best of luck and well wishes your way! We will miss you in the gym!

SQUAT DAY!!! Hopefully you are not missing your squat days. If you are, please make them up within the week for maximum results!

Strength:

3X10 Back Squat

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

 

WOD:

21-15-9-6-3

Toes to Bar

Overhead Squats 115#/75#

 

CF MELT:

4 Rounds for time:

Run 400m

50 Air Squats

25 Sit-ups

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Monday September 29, 2014

Posted on Sep 28, 2014 | 0 comments

TODAY IS THE DAY! The first day of our 8 week Paleo Challenge!

If you need  guidance, there is literature at the front desk or ask a trainer.

Today we will be doing the benchmark workout “Jackie” that we will be repeating in 8 weeks.  If you are participating in the challenge (which all of you should be!) have your trainer weigh measure you!

**IF YOU HAVE AN APPT. WITH MIKE FROM BODYFAT TEST, DON’T FORGET YOUR APPT. TIME!

***Don’t forget about our Halloween In-house partner competition on Thursday October 30! There will be a sign up at the front desk by the end of this week. Teams must be guy/girl. Costumes not mandatory but STRONGLY encouraged. There will be prizes for best costumes :) The event will start at 6 but we would like you there at 530 to warm up. There will be 3 WODS….find a partner ASAP!

 

WOD:

“Jackie”

1000m Row

50 Thrusters 45# (for both men and women)

30 Pull-ups

 

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