Monthly Archives: June 2015

Wednesday, July 1, 2015

Essentials Strength/Skill: Warm Up: 50 Russian KB Swings Strength:   A) 5 Sets: (Every 90 Seconds) Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk *1 Push Press = 1 Push Jerk = 1 Rep B) 3 … Continue reading

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Tuesday, June 30, 2015

Essentials Strength/Skill: Warm Up: Agility Ladder Strength: Skill: WOD: A) 5 Sets Each For Time: 9 Deadlift 9 Box Jump/Step Up *Rest 2 Minute Between Sets Rest 5 Minutes Then Perform: B) AMRAP in 12 Minutes: 9 Burpee 1 Rope Climb (3 Pull Up/3 … Continue reading

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Monday, June 29, 2015

Essentials Strength/Skill: Warm Up:2 Set: Banded Glute Activation Series x 10 ea. Plank Hold x 30 Seconds Strength: A) 4 Sets: (EMOM) Hang Clean (At Knees) x 2 @70% of 1 RM B) 4 Sets: (Every 2 Minutes) Back Squat x 3 … Continue reading

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Open Gym

Open gym is cancelled this week, sorry for any inconvenience it will be back to normal schedule next week.

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Saturday, June 27, 2015

Schedule Reminder:  There will be One FUN filled WOD today at 8:30, the 9:45 is cancelled sorry for any inconvenience. Essentials Strength/Skill: Warm Up:2 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 2 Sets: :15 Plank :15 Side … Continue reading

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Friday, June 26, 2015

Saturday Schedule Reminder:  There will be one class at 8:30.  Come out start you Saturday off right and finish on a strong note!!! Essentials Strength/Skill: Warm Up: 2 Sets: Banded Glute Activation Series x 10 Pronated/Supinated Band Pull a Parts … Continue reading

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Thursday, June 25, 2015

Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!! Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side … Continue reading

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Wednesday, June 24, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 8 Sets: (EMOM) Clean x 1 Skill: WOD: AMRAP in 15 Minutes: 200m Run 15 Pull Ups 200m Run 15 Push Ups Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Dynamic Warm Up … Continue reading

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Tuesday, June 23, 2015

Parking Reminder: Please do not park in the 3 parking spots on the east side of the lot during the night classes. Essentials Strength/Skill: Warm Up: 2 Sets: Reverse Snow Angles x 15 Banded Face Pulls x 10 Strength: Skill: … Continue reading

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Monday, June 22, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 10 Sets: (Every 90 Seconds) Halting Power Snatch + Overhead Squat Skill: WOD: 5 Sets: AMRAP in 3 Minutes: 3 Power Cleans 6 Push Ups 9 Squats Rest 1 Minutes, and then resume … Continue reading

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