Workout of the day

HAPPY NEW YEAR!!! Bring on 2013! Programming Note – We will move the first Thursday Oly lifting session to next Thursday Jan 10th. Strength – Every Minute On the Minute (EMOTM) for 6 minutes – 3 Front Squats, Pause 3 seconds at the bottom of the second squat WOD 5 Rounds10 Split Snatch (105/70)10 Box […]

Happy New Years Eve!!! Reminder only 1 class at 10AM!  And no class on Tuesday Jan 1, celebrate the New Year responsibly please 🙂  and we’ll see everyone ready to roll in 2013. WOD “The Countdown” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1Thrusters (95/65)Pull Ups (Chin over)Burpees

Strength – 2 Push Press every 30 seconds for 5 minutes – 100% of Shoulder Press Max WOD15-12-9-6-3Power Snatch (115/80)Bar Facing Burpees Cool Down:Mobility – Shoulder Internal Rotation and trap

Normal class schedule today!!! See you all in the early AM! Right? Strength – Deadlifts 5-5-5-10 WOD4 Rounds15 Squat Cleans (135/95)15 Pullups15 Box Jumps (24/20) Cool Down:100ft Spiderman Lunges20 Leg raises to L-sit (holding onto pullup bar)