January 2014

Bar Complex. 7x 1 Hang Power Clean x 1 Front Squat x 1 Jerk 10,9,8,….3,2,1 reps of Hang Power Clean (135/95) Toes to Bar Pushup... Read More

EMOM 7 MIn Snatch (hip) + Snatch (knee) + Snatch (2″ off floor) Then….. 15 min Ladder Cash In: 800M Run 3 Snatches, 95/65 3... Read More

3x 500m Row Sprints 3x Max strict Pullups (No kip. If you don’t have strict pullups, use a band or do ring rows) Then… The... Read More

“Barbarella” 3 Rounds for time. 20 Barbell Rows 30 Barbell Floor Presses 40 Ab-Mat Sit-Ups 50 Back Squats Rest 3 min…repeat 115/75 lbs   This is... Read More

9 am-Yoga 10 am -Olympic Lift class with Coach Ryan (snatch and snatch pull work) 11 am- Endurance with Coach Brian   In 10 Minutes... Read More

4 Rounds 1 minute at each station (Like Fight Gone Bad) Prowler for distance 135/95 Bar Muscle Ups Jumping Squats 45lbs Push Ups Row for... Read More

Back Squat: 3-3-3 (85%-90%) Then… “Wacky Wiser Partner Friday” 100 Pullups 30 Ground to OH, 135/95 100 Situps 20 Ground to OH, 155/105 100 Push... Read More

Janice is one of our very 1st members and still with us today! Happy Birthday!

Push Press 5-5-3-3-1-1-1 Then 3 Rounds 50 Double Unders 15 Kettle Bell Swings 2pood/1.5pood 15 Hand Stand Pushups 7:30 Strength 5-5-5 Front Squat 3-3-3 Bench... Read More

EMOM 7 Min: Squat Clean + Hang Squat Clean + 2 Jerks, AHAP Then… Death By…. Power Clean, 135/95 Burpee Over Bar *Even Min: Power... Read More