Strict Press 5-5-5-5-5 then.. For time: 1000 m row 50 thrusters 45/35 30 burpees over erg
Today: EMOM for 10 Minutes: 1 Heavy Strict Press Build to 90%+ over the 10 minutes METCON: 4 Rounds for time of: 400m run 50 Air Squats
Today: 4 Rounds Run 200m 15 DB Thrusters 20 Jumping Pull-ups
Today: Strength: Deadlift for a heavy 3rep METCON: 12 Minute AMRAP Run 200m 14 bar facing burpees 7 overhead squats (115,75)
January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Today classes are at 9:30am and 3:30pm only. Today: 1 hang clean + 1 front squat AHAP METCON 3 rounds for time 21 SDHP (75,55) 21 Wall Balls
Open gym from 10-12 today!!
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Today: 18min AMRAP 8 seated wall balls 15 air squats 200m wall ball carry
Only 1 spot remaining AND today is the FINAL DAY to receive the early bird special for the 8 week Olympic Weightlifting class with Coach Miranda. Starting tomorrow the price will be $145.
Details: 8 weeks long. The first class will start Sunday, July 22 and end Sunday, September 16. Classes will be every Sunday from 11am – 1pm and every Wednesday from 6:30pm – 7:30pm.
* There will be no class on Labor Day weekend to accommodate those who plan to travel*
Cost: $125 for the 8 week workshop. This is an additional fee on top of your membership. (This $125 covers the program and coaching for the course and equates to a little over $5 an hour so don’t let this deter you!)
Deadlift Week 1
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)