Monthly Archives: October 2014

Saturday 141101

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: With a Partner Complete AMRAP in 5 Minutes: Partner Toe … Continue reading

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Friday 141031

Essentials Strength/Skill: Warm up:2 Sets High Hang Muscle Clean x 3 Hang Clean (Mid Thigh) x 3 Hang Power Clean (Just below knee) x 3 Front Squat x 3 Hang Squat Clean x 3 2 Sets: Shoulder Press x 3 … Continue reading

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Thursday 141030

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: Skill: Headstand/Handstand Progressions   WOD: 5 Rds For Time: 15 … Continue reading

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Wednesday 141029

Essentials Strength/Skill: Warm Up:  Dynamic Warm Up Strength: A1) 3 Sets: (EMOM) Jerk Balance x 3 Immediately followed by… A2) 5 Sets: (Every 90 Seconds) Split Jerk x 3 *Focus on PERFECT mechanics. Pause in the receiving position and check … Continue reading

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Tuesday 141028

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength:   A) 3 Sets: (Every 2:30) Thruster x 5 Band Pull a Parts x 8 B) Warm Up Clean and Jerk Skill: WOD: With a Partner Complete AMRAP in 15 Minutes: 400m … Continue reading

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Monday 141027

Essentials Strength/Skill: Warm Up: 3 Sets: 4 Position Stop Snatch Pull + High Pull High Hang Power Snatch Overhead Squat Snatch Balance Snatch Strength: 8 Sets Each: (EMOM Alternate Movements) Interval 1 – Overhead Squat x 1 Interval 2 – Snatch Balance x 1 … Continue reading

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Sunday Yoga Cancelled

Sorry yoga is cancelled, Brittany is running in a 10K race for a challenge she’s been participating in.  Sorry for any inconvenience.

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5th Annual Barbells for Boobs- TODAY!

5th Annual Barbells for Boobs!!!                                                                   2010, 2011, 2012, 2013…bigger and better every year! Don’t forget Barbells for Boobs is THIS Saturday! We want to see EVERYONE there!!! If you don’t have a partner yet, let us know and we … Continue reading

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Saturday 141025

Reminder we will be starting at 9 am.  Make sure to show up early and get a heat time.  If you don’t have a partner come in and we can pair athletes up.  This is a fun event so bring … Continue reading

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Friday 141024

Essentials Strength/Skill: Warm Up:3 Sets: Jump Rope x 20 Seconds Hollow and Arch Swing on Pull Up Bar x 5 Goblet Squat x 5 Strength: 5 Sets: Front Squat x 5 @ 21×1 Skill: WOD: 8 Sets Each: (EMOM Rotate Stations) … Continue reading

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