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DSC_0861Gymnastics begins Tuesday evening at 6:30!!  Get in there

Today:

Press 1rm

Push press 3rm

Jerk 5Rm

then

2 rounds

row 1k 100 double unders

rest 90 seconds between rounds *max effort each round

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Open gym

DSC_0846Today:

open gym

 

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Gymnastics course

DSC_0793Our gymnastics course starts THIS TUESDAY people RHIS TUESDAY.   When? This  coming Tuesday!!!!!

Learn gymnastics moves like the pull-up, muscle up, Kip, handstands and handstand push ups

sign up now!!!

today:

Teams of 4
3 rounds for time (Relay Style)

7 Front Squats (155/105)
7 Lateral Hops over bar
7 Deadlifts (245/165)
7 Burpee to plate

Every six minutes (400m Team Run)
Can’t continue working until all team members are back.

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The Fuzz

The fuzz.  Why we all need to stretch, mobilize and move our bodies.  This is the most basic of basics.  Move or lose.  Literally

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Today:

4 rounds for time

run 400

6 muscle ups *CTB pull-ups 2:1

10 front squats (135,95)

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Today:

1rm OHS

then:

5 rounds for time

12 SDHP (75,55)

10 ring dips

25 air squats

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DSC_0775Today:

front squat 3rm

then

3 rounds for time

21 wall balls

14 HSPU

7 deadlifts (315,205)

 

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There are heavy lifting days, there are heavy and short metabolic conditioning days, there are longer conditioning WODs, there are tons of different ways to program a workout but, the weight, the time and movements have a point.  They are put together to elicit a response from the body and its metabolic pathways.  If you mess with the bones of the actual workout you are messing with the response you’ll get from it.  For example today’s word has a light barbell and I bet you’re saying to yourself “well, I can do way more than that on the thrusters”. Maybe so, but you are gonna put more weight on their and in turn slow yourself down and ultimately muting your own fitness.  The simplest key to fitness is not more, not ten workouts in one day, it’s intensity.  “Intensity is the independent variable that elicits results”. -Greg Glassman

today:

21 thrusters (75,55)

15 pull-ups

run 400

15 thrusters

15 pull-ups

run 400

9 thrusters

9 pull-ups

 

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Today:

Deadlift

5×5 @ 75% of 1rm

then

21,15 and 9

OHS (115,75)

burpee box jumps

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Open Gym

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Today:

Open Gym

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Today:

teams of two relay style

20 min amrap

5 Wallball (20,14)
10 Steps Goblet Lunge (alt legs) (53,35)
100m Run

partner who isn’t working holds the plank

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