Monthly Archives: May 2017

Wednesday, May 31, 2017

Workout Intent: Midline/Endurance work.  Goal is to push each set, weight on KB swings should be challenging but manageable. Essentials Strength/Skill: Warm Up: 2 Sets Landmine Squat x 8-12 (Focus on Control) Wall Slides x 10 Scapular Pull Ups x 10 … Continue reading

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Tuesday, May 30, 2017

Workout Intent:  Sprint workout for today.  Weight should be a weight you can perform at least 8-10 reps unbroken to start.  Scale appropriately.        Essentials Strength/Skill: Warm Up: 2 Sets: Couch Stretch + Bulgarian Split Squat x 8 … Continue reading

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Monday, May 29, 2017

Schedule Reminder:  We will be operating under Holiday/Saturday hours.  There will be 2 classes 8:30 and 9:45.  Happy Memorial Day, and thank you to all the brave men and women who have served for our great country and who made … Continue reading

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Saturday, May 27, 2017

Schedule Reminder:  Today we’re going to be performing Shave to Save Second Base.  The 8:30 class is cancelled.  The gym will open at 8:45 and the 1st heat will start at 9:30.  If you don’t have a team DON’T worry, … Continue reading

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Friday, May 26, 2017

Workout Intent: Goal for today is Full Body muscular endurance and skill.  For the EMOM choose a rep scheme that is going to challenge you to stick with, but will also allow you to complete all the reps within the given … Continue reading

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Thursday, May 25, 2017

Schedule Reminder: The 6:15 pm class is cancelled tonight. 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 … Continue reading

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Wednesday, May 24, 2017

Workout Intent: Work/Rest interval work.  Bit longer then we have been going. Goal is to make work full effort.  Midline/lower body stamina work. Essentials Strength/Skill: Warm Up: 2 Sets Lateral Box Step Ups (AHAP) x 5 ea. Single Arm Russian KB … Continue reading

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Tuesday, May 23, 2017

Workout Intent:  Pushing and Pulling stamina. Goal for today is to be more muscular endurance vs. breathing.  Be smart on rep scheme and scale appropriately.      Essentials Strength/Skill: Warm Up: 2 Sets: 1/2 Kneeling Single Arm DB Arnold Press … Continue reading

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Monday, May 22, 2017

Workout Intent: This is going to be a scheduled back off week.  Just to clarify a back off week doesn’t mean we’re not going to workout and not get the proper stimulus, it means we’ve done quite a bit of work … Continue reading

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Saturday, May 20, 2017

Schedule Reminder:  The 9:45 class is cancelled today.  The 8:30 is still on, so get up and get your fitness on! Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Perform AMRAP in 25 Minutes:   … Continue reading

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