There will be open gym this Sunday, 5/19/13 from 12pm – 2pm.  Come join us for a day of fun! !

Warm Up:  7 Rounds  (5 Push Ups—–> Sprint 75 ft.) WOD: Hang Clean 2-2-2 Clean 3-3-3-3-3 Hang Snatch 2-2-2 Snatch 1-1-1-1-1 (Note:  Today’s class is dedicated to working form.  Try to focus on the various components of each lift.  Your trainers will educate you on form and the purpose of each position during the lift [...]

STRENGTH:  Tire Flips 2-2-2-2-2 WOD: Teams of 2 For time: 20 Pull Ups while partner holds Body Weight DealdLift 60 Wall ball shots (20/14-pound ball to 10′) while partner holds deep squat 150m  Sandbag Run 40 Box jumps, alternating on 24″ box 150m Sandbag run 2 HSPU 20 Pull UPs while partner holds  body weight [...]

Strength: Hang Clean 3-3-3-3-3-3 WOD: AMRAP 2 min 3 Clean / Jerk 3 Bar Facing Burpees rest 1 min AMRAP 3 min 5 KB Swing 5 Goblet Squats Rest 3 min AMRAP 5 7 Deadlift 7 Hand Release Push Ups

Skill:  Sit Up to Pistol Squat 5-5-5 (This is a one legged Sit Up to Stand.  Then perform a pistol squat to return to the sit up position.) WOD:  5 Rounds for Time 26 Wall Balls Row 150m 10 Box Overs (Note: The Box Over is a Box Jump only, when you jump on top [...]

SKILL:  100 Double Unders for Time WOD:  AMRAP 16 15 DB Walking Lunges 16 DB Push Press (Note:  There is a 5 Burpee penalty each time you have to let go of the DB to rest.  You may use KB’s also.) Cool Down:  For Time 500m Row

Strength:  Weighted Push Up 2-2-2-2 WOD: ” Nancy “ 5 Rounds for time: 400m run 15 OHS

There will be no open gym this Sunday, 5-12-13.   HAPPY MOTHER’S DAY! ! !

STRENGTH:  CLEAN AND JERK 5-5-5 WOD:  7 Rounds For Time 3 Power Cleans 1 Round of “Cindy” Note: Cindy = 5 Pull Ups 10 Push Ups 15 Squats

WOD:    LUMBARJACK 40 40 Deadlifts (225/155) Run 400m 40 KB Swings (53/35) Run 400m 40 Overhead Squats (105/65) Run 400m 40 Burpees Run 400m 40 Chest to Bar Pullups Run 400m 40 Box Jumps (24/20) Run 400m 40 DB Squat Cleans (35/25) Run 400m Note:  This is a partner WOD.  One works while the other [...]