Monthly Archives: February 2016

Tuesday, March 1, 2016

Essentials Strength/Skill: Warm Up:2 Sets: 10 Banded Triple Threat 10 Prone Snow Angles 2-4 Wall Walks Strength: 4 Sets: (EMOM) Power Clean x 2 @70% Skill: WOD: A) 3 Rds For Time: 200m Run 15 Deadlift 9 Toe to Bar … Continue reading

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Surge FUEL

We have always believed that in order to be the best coaches we can be, we have to be willing to step out of our comfort zone.  We have to be willing to learn new methods and techniques in order … Continue reading

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Monday, February 29, 2016

Essentials Strength/Skill: Warm Up: PVC Pass Through x 5 ea. Snatch Complex Strength: A) 5 Sets: (Every EMOM) Power Snatch + Snatch @80% Skill: WOD: “Snatch for Your Heart Soul”  With a Partner Complete For Time: 40 Wall Ball 10 … Continue reading

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Coming Soon SURGE FUEL

We are extremely excited to announce that we’re going to be launching a new program called Surge Fuel.  More info and specifics will be released in the next couple of days.  This program will be based around Counting Your Machros, Zone, … Continue reading

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Friday Night Schedule Reminder

Once again the Open is upon us.  If you’ve never been at the gym during this time of year your in for a treat.  Just like past years we’re going to perform the Open WODs on Fridays.  The morning schedule … Continue reading

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Friday, February 26, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge … Continue reading

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Tuesday, February 23, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: 10 Banded Triple Threat 10 Prone Snow Angles 2-4 Wall Walks Strength: 4 Sets: (EMOM) Power Clean x 2 @70% Skill: WOD: AMRAP in 7 Minutes: 10 KB Goblet Squat 5 Burpee 10 KB … Continue reading

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Monday, February 22, 2016

Essentials Strength/Skill: Warm Up: PVC Pass Through x 5 ea. Snatch Complex Strength: A) 5 Sets: (Every EMOM) Power Snatch + Snatch @80% Skill: WOD: A) AMRAP in 3 Minutes: 1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them) All … Continue reading

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Friday, February 19, 2016

Why is it important to stay away from your TV, computer and phone before you go to bed.  It’s a well known fact that sleep is extremely important when it comes to your health and well being.  But did you … Continue reading

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Thursday, February 18, 2016

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 2 Sets: Banded ATYT x 10 ea. Kneeling … Continue reading

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