Today: 4 Rounds for time of: 40 Calories, Row 40 Push-ups 40 Front Rack Lunge 115,85 4 Rope Climbs, 15 ft
Strength: Squat (Deload) 4 x 2 front+4 back @ 60% BS 1RM METCON 3 Rounds for time of: 30 Double-unders 21 Wallball Shots 20,14 30 Double-unders 15 Box Jumps 24,20 30 Double-unders 9 Hang Power Cleans 135,95
Today: Muscle up work Then: For time: 5 mins max thrusters 95,65 5 minutes rest 4 mins max thrusters 95,65 4 minutes rest 3 mins max thrusters 95,65 3 minutes rest 5 mins AMRAP muscle ups
Sugar Consumption To nutritional experts, added sugar is believed to be the single worst ingredient in the modern diet. This comes as no surprise since added sugar is known for providing calories with no added nutrients and can actually damage… Read more »
Today: Clean and Jerk work for 10-15 minutes Then: On the 2 minute for 20 minutes: 1 Squat Clean + 1 Front Squat + 1 Jerk Then: Amrap 5 minutes of: Squat Clean & Jerk 185/135
Today: Squat: 6 x 2 front +4 back @ 80% BS 1RM METCON: EMOM 16 minutes of: Even: Row 10 Calories Odd: 30 unbroken DU’s
Today: Open Gym. Come work on a skill or make-up a WOD with a friend!
Partner AMRAP 25 Minutes @10\15 minute mark both teammates run 400m The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats… Read more »
Saturday, October 8th For time: Cash in: 1000 m row 4rds: 10 ring dips 10 goblet squats Cash out: 500 m row
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)