Monthly Archives: August 2014

Monday 140901

Schedule Reminder: The gym will be operating under holiday hours.  Therefore there will only be two class times available 8:30 and 9:30.  Come in and get your WOD on then enjoy the rest of your Labor Day.  In addition if … Continue reading

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Saturday 140831

Essentials Strength/Skill: Warm up: Cone Game Strength: 12 Sets: Hang Power Clean + Push Press Skill: WOD: For Time: 800m-1 Mile Run 30-50 Wall Ball 20-40 Box Jump 15-30 Burpee 10-20 Shoulder to Overhead Additional: 10 Minutes Mobility Performance Strength/Skill: … Continue reading

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Friday 140829

If anyone is interested and wants to come join in on some additional fun.  Juliet and I excepted the SealFit 1000 push up challenge.  We’re going to be at the gym at 10 am.  Anyone is welcome and the 1000 … Continue reading

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Thursday 140828

Schedule Reminders:  6:15 class is cancelled, Yoga is good to go.  The 8 week Endurance class is at 5 pm.  In addition this Sunday we’re going to offering an additional Yoga class at 9 am.  Feel free to invite your … Continue reading

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Wednesday 140827

Essentials Strength/Skill: Warm up: 3 Sets: Muscle Clean x 3 Front Squat x 3 Supine Row x 8-10 Strength: A) 4 Sets: (Every 90 Seconds) Hang Power Clean + Front Squat + Clean B) 3 Sets: Hip Ext. x 10-15 … Continue reading

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Tuesday 140826

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 4 Sets: DB Bench Press x 10 B) 7 Sets: 7 Pull Ups Rest 60 Seconds Assisted Pull Up Athletes: 5 Sets: Hollow Hold x 20 Seconds Superman Hold x 20 … Continue reading

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Monday 140825

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: (Every 2:30) Back Squat x 7 Skill: WOD: AMRAP in 9 Minutes: 6 DB Thruster 6 Pull Ups Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: … Continue reading

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Saturday 140823

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 6 Sets: (Every 90 Seconds) Jerk Dip + Push Press + Push Jerk B) 2 Sets: 20 Seconds Push Up 20 Seconds Staggered Hand Push Up Rt 20 Seconds Staggered Hand … Continue reading

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Friday 140822

“Surge Girls Nigh Out” Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 … Continue reading

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Thursday 140821

Schedule Reminders:  6:15 class is cancelled.  8 week Endurance class starts at 5 pm. 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 … Continue reading

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