What's Going On?

October 1, 2013

Warm Up:
3 RDS:

10 KB SDHP
10 KB Swing
10 KB Push Press 5 per arm
:30 Sec. Each Arm Banded Front Rack

Strength:
Accumulate 50 KB Cleans (25 per arm)

WOD:
3 Rounds
Sprint 100m
7 Burpee Box Jumps
ME Ring Dip
*Rest 1:1

Cool Down:
50 GHD Sit Ups

Intensity and Your Potential

"A Note on Intensity and Your Potential"

 

September 30, 2013

**Anouncements**

New Yoga Schedule Starting October 1st! Tuesdays @ 830 pm and Thursdays @ 11 am.

We are adding another class! Starting in October we will have a 730 am and 9 am class every Saturday.

 Warmup:
10 Push Ups
10 Press...
10 Push Press
10 Push Jerk
10 Split Jerk
10 Pass Throughs
*Split Jerk Instruction

Strength:

September 27, 2013

**Remember to RSVP, as well as for any guests for the Halloween Party. You must RSVP through the Evite, so we can have an accurate count. You can find that link here:   http://www.evite.com/event/029BM6QJ243AJAIWYEPDEVZT2NDNGA
 
 
Warmup:
3 Rds:
10 Pushups

September 26, 2013

RSVP HERE!!!!!

 

Warmup:

Accumulate:
50 Stepups 20"
75 walking lunges
100 Double Unders

WOD:
10 x 250m Rows
**Rest 2:1

**Sub 1 min on 2 min of for Airdyne x 10 rds

Yoga Tonight @ 8:30 Olympic Lifting Class @ 5:30 PM

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