Monday, August 10th, 2015
Strength: ALT. EMOM for 10 min5 Back Squats (70% of 1 RM)10 Burpees WOD“NATE”Complete as many rounds as possible in 20 minutes of:2 muscle-ups (sub jumping or 6 ring row then 6 ring dips)4 handstand push-ups8 kettlebell swings (70/53) Cool Down: 30 Weighted Sit-ups
Sunday, August 9th, 2015
RED ROCKS!!! Let’s go challenge ourselves at Red Rocks Amphitheater Where: 18300 West Alameda Parkway, Morrison, CO 80465 Time: 9:00 am @ the top of the amphitheater! Bring: Water!!! Sunscreen!!! Note: Gym will be closed!
Saturday, August 8th, 2015
Tomorrow RED ROCKS! Meeting at the top @ 9:00 am! Come fueled and with H2O!!!! WOD: Deadlift 10-5-3-1-1-1-3-5-10 reps Between ea. set complete: 20 Hammer Time! (on tire) 10 Back extensions
Friday, August 7th, 2015
Sunday: RED ROCKS!!!! Meet at the top at 9:00am! Come fueled and with H2O! Note *No Open Gym* WOD: Capoot For time:100 push-upsRun 800 meters75 push-upsRun 1,200 meters50 push-upsRun 1,600 meters25 push-upsRun 2,000 meters Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing […]
Thursday, August 6th, 2015
Strength: 10-10-10-10 KB or DB floor press (Go heavy across) WOD: 1 minute of pull-ups1 minute of rowing1 minute of pull-ups2 minutes of rowing1 minute of pull-ups3 minutes of rowing1 minute of pull-ups score is total number of pull-up reps and calories rowed Cool down: barbell rollout (shoulders,biceps,forearms,quads)