Monthly Archives: June 2014

Tuesday 140701

Essentials Strength/Skill: Warm up: 3 Sets: Handstand Hold/Waiters Hold x 15-30 Seconds L-Seated Dead Hang/Plank Hold x 15-30 Seconds Double Unders/Single Unders x 30-40 Strength: 4 Sets: (Every 2 Minutes) Shoulder Press x 3 (Add 5/10# from 2 weeks ago) … Continue reading

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Monday 140630

Great weekend with this group up in Keystone.  Hiking and biking was a blast!!! Performance Athletes today we will begin the third and final 4 week wave of the Wendler cycle.  During this phase again we will be making some … Continue reading

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Friday 140627

Reminder:  Saturday Classes are cancelled do to the Surge Summer Escape this weekend. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 3 Sets: (Every 2 Minutes) Shoulder Press x 5 (Add 5/10# from Last Week) Skill: WOD: For Time: 300-600m … Continue reading

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Thursday 140626

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Inverted Bar Rows x 10-15 @2011 (2 … Continue reading

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Wednesday 140625

Essentials Strength/Skill: Warm up: Russian KB Swing x 50 Strength: 3 Sets: (Every 2 Minutes) Deadlift x 5 (Decrease 20-30# from Last Week) Skill: WOD: 10 Rds For Time: 3 Clean & Jerk 10-15 Wall Balls Additional: 3 Sets: 10-15 … Continue reading

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Tuesday 140624

Essentials Strength/Skill: Warm up: 2 Sets: Wall Walk x 1-2 Single Unders x 30-50 Band Pull a Parts x 10 Strength: 3 Sets: (Every 2 Minutes) Shoulder Press x 5 (Add 5/10# from Last Week) Skill: WOD: AMRAP in 15 … Continue reading

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Monday 140623

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads. Essentials Strength/Skill: Warm up: 3 … Continue reading

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Saturday 140621

Essentials Strength/Skill: Warm up: 2 Sets: Banded Star Drill (Feet/Arms) x 8 ea. Hip Ext. x 12-15 Strength: Skill: WOD: A) EMOM for 15 Minutes (5 Sets Each) Minute 1 = 50 yrd sled push Minute 2 = 10-15 Sit … Continue reading

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Friday 140620

Gymnastics strength is vital, this group getting in strict pull ups and dips. Essentials Strength/Skill: Warm up: 2 Sets: Handstand Hold/Plank Hold x 20-30 Seconds Russian Twist x 10-12 ea. Front Squat x 4-6 (Empty BB) Strength: A) 4 Sets: … Continue reading

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Thursday 140619

Teen Class getting their squats on!!! Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Band Pull … Continue reading

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