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*SNOW DAY* THE GYM WILL BE CLOSED Saturday 1/23/2016

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*SNOW DAY*
Stay warm. Stay safe. Stay tuned.

This one goes back in the hopper…

Saturday 1/23/2016

Partner WOD:
For Time
(only ONE partner may be completing reps at any time)

72 Cal Row
Then…
27-21-15-9
Thrusters 95/65#
Kettlebell Swing 70/53#

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*UPDATE: 3:30PM IS THE ONLY CLASS TONIGHT* Friday 1/22/2016

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*UPDATE* There will be ONLY a 3:30PM class this afternoon!
Stay warm. Stay safe. Stay tuned.

GET YOUR FITNESS! We’re operating on a normal schedule until the skies dictate otherwise! Yes, we know, PWC Schools have already closed, but look at what’s on the whiteboard today… Let’s have some fun until the snow stops us! Further announcements will be made as needed when the white stuff actually starts falling.

Friday 1/22/2016

Strength:
Back Squat

Beat your previous “5RM” Then, 5@95%, 5@90%

MetCon:
For Time

30 DB Box Step-Ups 24/20″
15 Handstand Push-Ups
20 DB Box Step-Ups
10 Handstand Push-Ups
10 DB Box Step-Ups
5 Handstand Push-Ups

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*Update: 3:30/4:30/5:30PM Classes Today* Socks and Pants! Coach Lindsey’s Baby Shower Rescheduled! What if it snows?!

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*UPDATE TO THE UPDATE* We’ll be holding an amended schedule of 3:30PM, 4:30PM, and 5:30PM classes this afternoon!

*UPDATE* It snowed, the roads were messy last night as you guys left the gym after evening classes, PWC Schools have called it for today, so we’re following suit unless announced otherwise and closing today. Stay safe, stay alert, stay ready… an at-home WOD is forthcoming!

WE ARE CLIMBING ROPES TODAY, so plan accordingly by bringing tall socks and maybe even wearing pants.

Coach Lindsey’s baby shower has been rescheduled for next Saturday, 1/30/2016.

Finally, there’s talk of upcoming snow… If you look out your window and see cold stuff on the ground, take a look HERE and right here on the blog. We’ll be following the Prince William County Public School inclement weather closing announcements, and also updating the blog. We WILL NOT, however, delay opening or close just because it’s cold outside.

Thursday 1/21/2016

Weightlifting:
2x Hang Power Clean + 2x Front Squat

Work to the heaviest weight you can while still going unbroken… not letting the bar touch the ground until the second front squat. Remember to pause briefly at the hang position of each clean to establish good position and minimize stretch reflex.

MetCon:
For Time

15 DB Manmakers
3 Rope Climbs
30 Abmat Sit-Ups
10 DB Manmakers
2 Rope Climbs
20 Abmat Sit-Ups
5 DB Manmakers
1 Rope Climb
10 Abmat Sit-Ups

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Wednesday 1/20/2016

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Wednesday 1/20/2016

Strength:
Strict Pull-Up Test

Choose a bar you can hang from, warm up, rest, then perform ONE set of as many STRICT pull-ups as possible. Be sure hold hollow position, and go from straight elbows to chin over the bar every time. Record your score, this is a great one to have in your training log.

Skill Practice:
Kipping on the bar

MetCon:
“Cindy”

AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats

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Tuesday 1/19/2016

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Tuesday 1/19/2016

Strength:
Front Squat
Work to a heavy 1×5
then
Perform a 1:00 AMRAP with 60% of your 1×5 weight

Record your 1×5 weight, as well as the reps and weight for the AMRAP

MetCon:
For Time

21-15-9
Deadlift 225/155#
Toes-To-Bar
*50 Double-Unders after each round*

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Monday 1/18/2016

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Monday 1/18/2016

Strength:
Strict Press
5×5

Use the same weight for all five sets. Find a weight you can press for 5 reps, and rest adequately between sets. Keep your midline rigid, no leaning back! Record your weights so we can build off them going forward.

MetCon:
3 x 500m Row

“Rest” 4:00 between rounds, during which time complete (NFT):
15 Wall Balls 20/14# 10/9′
15 Burpees

Score all 3 row times

Find a way to keep moving and practice completing the reps under fatigue when you get off the row sprint in order to have time to rest before your next row.

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OPEN GYM 10:00AM-12:00PM

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Sunday 1/17/2016

Open Gym from 10:00AM until noon. Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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A New App To Get, A Partner WOD, & The No Bull Nutrition Challenge Seminar

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Big Z

 

The boring behind-the-scenes stuff that helps the gym run, is getting AWESOME. We’ll be using it to make it easy to RSVP to free events, get your friends to sign waivers beforehand when they come in to workout on Community WOD Weekends (coming soon!), and plenty more that is yet to be discovered. The first step will be making sure we have everyone’s basic waiver information in digital form instead of stacks of paper, so when you sign into class next time, be ready to type in your Zen Planner password, click through some easy questions, and sign with your fingertip on the iPad. YOU DON’T KNOW YOUR PASSWORD?!?! No big deal, just go here if you forgot and need to reset your password, or download the iTunes or Andriod app to your phone and do it there.

Now, back to your regularly scheduled programming…

Partner WOD at 9:00AM and 10:00AM
FREE No Bull Nutrition Challenge Seminar at 11:00AM

Saturday 1/16/2016

MetCon:

(In teams of two)

AMRAP 8min
2 – 4 – 6 – 8…
Overhead Squat 95/65#
Box Jumps 30/24″

Rest 4min

AMRAP 6min
2 – 4 – 6 – 8…
Overhead Squat
Box Jumps

Rest 2min

AMRAP 4min
2 – 4 – 6 – 8…
Overhead Squat
Box Jumps

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The Nutrition Challenge Is Seminar Tomorrow!

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Tomorrow is the day we’ve all been waiting for… the FREE No Bull Nutrition Challenge seminar. The seminar will begin at 11:00AM in the gym, and be led by No Bull Nutrition’s founder and owner, Stephanie Young.

If you want to get lean, stronger, get more out of your workouts, and perform better in the gym, then this seminar is for you! You’ll learn all about flexible dieting methods and what “if it fits your macros” means.

Wait, there’s more! By attending the seminar, you’ll receive a discount code that qualifies you for 30% off the 12-week challenge price! BE THERE!

Don’t worry, if you miss the challenge you can still sign up and join in the fun, just follow the link here.

 

Friday 1/15/2016

MetCon:

“Double Half 14.4”

AMRAP 28min

30 Cal Row
25 Toes-To-Bar
20 Wall Balls 20/14# 10/9′
15 Cleans 135/95#
10 Muscle-Ups

The Open is coming… Open movement standards apply.

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Coach Lindsey’s Baby Shower!

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Attention Ladies! NEXT Saturday, January 23 at 4:00PM, all (ladies) are invited to a baby shower to celebrate Coach Lindsey! We will be having it at the Johnson’s house.  Please bring a small side dish to share. Lindsey is registered at Amazon. She says they have a good stock of newborn and Size 1 diapers, and infant and 0-3 outfits. She is in need of sizes in the 6-12 month range and beyond. They have a nautical nursery theme! Please RSVP to Candace Fraser

 

Thursday 1/14/16

Strength:

Back Squat

3×5 @ 90% of 5RM
OR (if you missed Monday)…
Find your 5RM, then 5@95%, 5@90%

MetCon:

4 Rounds of 3:00Work / 2:00Rest

200m Run + Max Double-Unders in time remaining each round
(score = total double-unders performed)

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