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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Friday September 12, 2014

Posted on Sep 11, 2014 | 0 comments

Strength:

Front Squats!

Complete a 5×3 Front Squat with 65% of your 1 Rep Max….

Again, focus on good form!!!!! This will be light…but it won’t be in a few weeks!

 

WOD:

For Time:

30 Back Squats 135#/95#

20 Pull-ups

10 Shoulder to Overhead 135#/95#

30 Front Squats 95#/65#

20 Pull-ups

10 Shoulder to Overhead 95#/65#

30 Overhead Squats 65#/45#

20 Pull-ups

10 Shoulder to Overhead 65#/45#

 

25 Minute TIME CAP on this workout, so SCALE ACCORDINGLY! Remember, it’s not about the “Rx”…It’s the INTENSITY that gets you FIT!

 

CF MELT:

Friday Fun :)

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Thursday September 11, 2014

Posted on Sep 10, 2014 | 0 comments

Mike from BodyFat test will be at the gym September 29th! Which is the same day we will be starting our DIET CHALLENGE! The Challenge is a Paleo Challenge and will be longer than just the typical 30 days that we have done in the past. This one is 8 weeks long! 

Saturday September 20th @ 10am we will be having a little nutrition “talk” explaining details of the paleo diet, and also details of the challenge. Please join us! There will be prizes :) Let’s get excited, people! If you have never attempted changing  your diet to this lifestyle, now is the time to do it. You will have lots of support from your gymmates! :)

 

Today we remember 9/11……. (Yes, more running. You are not allowed to complain today, either :)

Honor and Remember Flag

WOD: (also for MELT)

Run or Row 2001 meters,

then,

9 Rounds:

11 Kettlebell Swings 53#/35#

11 Hand Lift Push-ups

11 Sit-ups

end with,

Run or Row 2001 meters (if you started with a run, end with a row, and vice versa)

 

 

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Wednesday September 10, 2014

Posted on Sep 9, 2014 | 0 comments

Strength:

Power Snatch

Every 90 seconds for 15 Minutes, 1 Power Snatch, adding weight….

 

WOD:

4 Rounds for time:

15 Power Snatch 75#/55#

30 Double unders

Run 400m

 

CF MELT:

For time:

Run 800m

50 Jump Pull-ups

50 Ball Slams

Run 800m

50 Sit-ups

50 Push Press

Run 800m

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