Strength
3x5 Back Squat
60/65/70% 1RM
METCON
Fran
21-15-9
Thrusters 95/65 lbs
Pull ups
3x5 Back Squat
60/65/70% 1RM
METCON
Fran
21-15-9
Thrusters 95/65 lbs
Pull ups
Monday, July 31, 2017
Sunday, July 30, 2017
Monday 31 July 2017
DT
5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs
5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs
Saturday, July 29, 2017
Foundations Class Saturday 05 August 2017
Foundations Class will be at 0800 on 05 August 2017. Hope to see you all there.
Friday, July 28, 2017
Saturday 29 July 2017
Workout will begin at 10 am
Partner WOD!!
Working in teams of 2, complete for time:
100 Clean & Jerk (95/65)
100 Thrusters
100 Bar over Burpees
Partner WOD!!
Working in teams of 2, complete for time:
100 Clean & Jerk (95/65)
100 Thrusters
100 Bar over Burpees
Thursday, July 27, 2017
Friday 28 July 2017
Fight Gone Bad
3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Wednesday, July 26, 2017
Thursday 27 July 2017
Strength
Bench Press 3x5 65/70/75%
METCON
Helen
3 Rounds
400m run
21 Kettlebell Swing 53/35 lbs
12 Pull Ups
Bench Press 3x5 65/70/75%
METCON
Helen
3 Rounds
400m run
21 Kettlebell Swing 53/35 lbs
12 Pull Ups
Tuesday, July 25, 2017
Monday, July 24, 2017
Tuesday 25 July 2017
Strength
3x5 sets deadlift
65/70/75% of 1RM
METCON
Karen
150 Wall Balls
20/14 lbs
Currently the gym is still open. The latest word is August with no firm date for the beginning of renovations. We are looking into options for an alternate space to operate from during renovations. I'll keep updating as new information comes in.
3x5 sets deadlift
65/70/75% of 1RM
METCON
Karen
150 Wall Balls
20/14 lbs
Currently the gym is still open. The latest word is August with no firm date for the beginning of renovations. We are looking into options for an alternate space to operate from during renovations. I'll keep updating as new information comes in.
Sunday, July 23, 2017
Monday 24 July 2017
Nancy
5 rounds for time
Run 400m
15 Overhead Squat 95/65 lbs
Today is the day that the gym is supposed to close. However, this is not guaranteed. Hopefully we will be working out indoors, but be prepared to workout outside. Hydrate and bring a good water source. It's supposed to be hot all week.
5 rounds for time
Run 400m
15 Overhead Squat 95/65 lbs
Today is the day that the gym is supposed to close. However, this is not guaranteed. Hopefully we will be working out indoors, but be prepared to workout outside. Hydrate and bring a good water source. It's supposed to be hot all week.
Friday, July 21, 2017
Saturday 22 July 2017
Because the gym will be closed tomorrow we will do the class outside. Class will be 0900 tomorrow to beat the heat.
In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
Thursday, July 20, 2017
Wednesday, July 19, 2017
Thursday 20 July 2017
Strength- 3x5 Squat Clean at 70% 1RM
Metcon- "Annie"
50-40-30-20-10
double unders
sit up
Remember to bring a water source and stay hydrated. It's supposed to get to 100 degrees tomorrow. and you'll feel every degree out there.
Metcon- "Annie"
50-40-30-20-10
double unders
sit up
Remember to bring a water source and stay hydrated. It's supposed to get to 100 degrees tomorrow. and you'll feel every degree out there.
Tuesday, July 18, 2017
Latest News
There is good news and bad news. I will post the bad news first.
Bad news- I spoke with the NCOIC of 13th ESC G4, and he said the gym is closing for renovations for sure on the 24th of July, and won't re open for 3-6 months. This being government contracting, we can assume that will come closer to the 6 Month range.
Good News- Rather than wait, we will begin classes again on Thursday at 1130. We will hold the 1130, 1730, and Saturday classes, we may add an early morning class if there is demand and we are able to expand our coaching staff. I will post Thursdays workout tomorrow. Watch the blog for more news.
Bad news- I spoke with the NCOIC of 13th ESC G4, and he said the gym is closing for renovations for sure on the 24th of July, and won't re open for 3-6 months. This being government contracting, we can assume that will come closer to the 6 Month range.
Good News- Rather than wait, we will begin classes again on Thursday at 1130. We will hold the 1130, 1730, and Saturday classes, we may add an early morning class if there is demand and we are able to expand our coaching staff. I will post Thursdays workout tomorrow. Watch the blog for more news.
Saturday, July 15, 2017
Opening Cancelled.
I know people showed up for the opening, and a big thank you to everyone who came to help. I promise we will get the box back open as soon as we can. Keep tracking the blog and I will continue to update the status of our ongoing battle to get our space back . Thanks.
Friday, July 14, 2017
Saturday 15 July 2017 0800
So our first workout back in the box is going to be teams. I figured we need something fun to help work off the breakfast tacos. Can't wait to see you all there.
In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
Tuesday, July 11, 2017
Good News!
We are cleared to open the box! As it stands now, we will re open this Saturday at 0800. We will need some help getting the equipment back into the box, so we are offering free breakfast tacos and coffee for anyone who shows up to help. After all the equipment is back in, we will run the workout. The workout will be posted later. Thanks to everyone for keeping up the hope. See you all Saturday!
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