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Month: January 2016

  • Gymnastics July 29, 2015 (Wednesday)

    Gymnastics is great for just about everything we do in life. As we get older, we need to get in touch with our childhood fun days. Little Kiera showed us her cheerleader jump!

    Read More: Gymnastics July 29, 2015 (Wednesday)

  • WOD July 29, 2015 (Wednesday)

    Front Squat5 x 2 @ 85% of your 1 rep max Front Squat“Macho Man” – 20 Min EMOMEvery minute on the minute you must complete the following reps3 Power Cleans + 3 Front Squats + 3 Push Press*Pick your weight and tell the coach how many minutes you DID NOT compete the cycle.

    Read More: WOD July 29, 2015 (Wednesday)

  • WOD July 28, 2015 (Tuesday)

    Complete 10 rounds for time – 15 Minute Cap100m Farmer’s Carry200m Sprint Complete for time – 15 Minute Cap100 Toes To Bar*5 Box Jumps each time you come off the bar

    Read More: WOD July 28, 2015 (Tuesday)

  • WOD July 27, 2015 (Monday)

    Full Snatch + Overhead Squat5x @ 85% of your 1rep max Full SnatchBack Squat3 x 3 @ 85% of your 1 rep max Back Squat Complete for time: 95/65“FRAN” 21-15-9ThrustersPull Ups8:00 Minute Cap (do not ignore the cap)

    Read More: WOD July 27, 2015 (Monday)

  • Boot Camp July 27, 2015 (Monday)

    While most of us were busy not running a full marathon! Si was busy using a full marathon as his warm up to the warm up! Another team member doing what good people do…laugh, love, live…lunge and sprint marathons.

    Read More: Boot Camp July 27, 2015 (Monday)

  • Boot Camp July 26, 2015 (Sunday)

    I’m at the gym setting up for Monday’s workout! This is the last week of this session and everyone is going to be tested in strength, endurance and mental toughness.We will start each class with a small “breathe and focus” challenge, in order to put each workout in its proper perspective! Today was a good…

    Read More: Boot Camp July 26, 2015 (Sunday)

  • WOD July 25, 2015 (Saturday)

    Complete for time:1000m Row200 Double Unders30 Muscle Ups

    Read More: WOD July 25, 2015 (Saturday)

  • WOD July 24, 2015 (Friday)

    Back Squat3-3-3 @ 85% of your 1RM Back SquatThree second pause at the bottom of the squatSplit Jerk1-1-1 @ 85% of your 1RM Split JerkComplete for time:75 Overhead Squats (95/65)*5 HSPU every time the bar comes from the overhead position

    Read More: WOD July 24, 2015 (Friday)

  • WOD July 23, 2015 (Thursday)

    AMRAP – 10 MinutesToes To BarComplete for time:26 Deadlifts (315/225)13 Rope Climbs

    Read More: WOD July 23, 2015 (Thursday)

  • WOD July 22, 2015 (Wednesday)

    Front Squat5 x 2 @ 85% of 1RM Front SquatComplete for time:30 “Clusters” (155/115)The “Cluster” is a Full Squat Clean into a Thruster. The bar MUST start from the floor for each rep.

    Read More: WOD July 22, 2015 (Wednesday)

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