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  • 8/16/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 20 Minute AMRAP of
    30 Wall Balls 30/20
    30 Box Jumps 24/20
    20 Med Ball Cleans 30/20
    20 Box Jumps 24/20
    10 Medball sit-ups 30/20
    10 Box Jumps 24/20

    3) Not for time complete
    3x60 sec Plank hold
    3x15 V-ups

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Back Squat

    2) For time Complete
    1 Mile Run
    1000m Row
    250 Double Unders
    1000m Row
    1 Mile Run

    3a) 4x45 Sec Hollow Hold
    3b) 4x15 GHD Sit-ups

    4) Mobility/Stretching

  • 8/15/2017

    Today I got to see lots of folks hard work pay off. I saw lots of new PR's on peoples 5RM Deadlift. Keep up the hard work, stay motivated, and continue to stay committed to reaching your goals and the progress will continue. See you all tomorrow to work on our Push Presses.

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy set of 5 Push presses

    3) For time complete 6  Rounds of
    200m Run
    10 Over the bar burpees
    3 Push Presses using 80% of todays heaviest weight


    Competition Programming:

    1) Find a 1RM Clean and Jerk

    2) After 5 Minutes of Warm-up find a ME set of Strict HSPU

    3) 21-15-9 reps for time of
    Hang Power cleans
    Push Presses

    Use 145lbs for both movements

    4) Mobility/Stretching




  • 8/14/2017

    Woo Hoo!!! Here comes Monday. No better way to start the week then with some heavy Deadlifts!!!

    1) Coach Led Warm-up

    2) Deadlift  5-5-5-5-5-5 reps increasing weight each set looking for a new 5RM by the last set

    3) EMOM for 12 Minutes complete
    Even Minutes - 10 Weighted Step ups to a 24/20 inch box with 95/65 in the front rack
    Odd Minutes - 7 T2B

    4) Not for time complete
    100m KB front rack carry  switching arms at the turn around AHAP
    50 Situps
    50 Russian Twists with a KB AHAP
    100m KB Front rack carry switching arms at the turn around AHAP

    5) Stretching/Mobility


    Competition Programming:

    1) Find a 1 RM Power Snatch

    2) After 5 Minutes of warm-up find a ME set of Strict Pull-ups

    3) “Isabel”
    30 Snatches for time 135/95

    4) Mobility/Stretching



  • 8/12/2017

    Looking forward to seeing you guys in the AM for our Saturday team WOD.

    Workout of the Day:

    1) Coach led warm-up

    2) In two even numbered teams complete 5 rounds each of
    10 Over the shoulder toss with sandbag
    15 Over the box burpees 30/24
    10 Sandbag thrusters

    3) Mobility/Stretching


    Competition Programming:

    1) Snatch -
    1x3@ 75%, 1x3@ 80%, 3x2@ 90%, 1x1@ 95% of your 1RM

    2) EMOM for 10 minutes Complete
    Even Minutes - 2 Snatch Balance using 85% of your 1RM
    Odd Minutes -
    7 Strict Dips

    3) Join in on the team WOD

    4) Not for time complete 4 Rounds of
    15 V-ups
    100m Front rack carry with KB  AHAP

    5) Mobility/Stretching


  • 8/11/2017

    Alright, the weekend is right around the corner. You all have been kicking butt all week. Keep grinding, stay motivated, and lets finish the week out strong!!

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 5 Hang Power Cleans

    3) 5 Rounds for time of
    5 Hang Power cleans Using 85% of todays heaviest
    200m Run
    5 Hang Power Cleans using 85% of todays heaviest
    200m Row

    Notes: If the class is bigger than the number of rowers then start half the class on the first 5 hang power cleans and the other half on the second 5 hang power cleans.

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 3RM Power Clean

    2) 5x2 Power Cleans using 90% of above

    3) 3x3 Clean pulls using 110% of your 1RM

    4) “GI Jane”
    For time complete 100 Burpee Pull-ups

    5) Mobility/Stretching


  • 8/10/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Snatch 3-3-3-3-3-3
    reps increasing weight each set looking for a new 3RM by the last set.

    3) 12-9-6-3 Reps of
    Snatch 95/65
    Before each set of snatches complete 50 Double Unders

    4) 3 Rounds not for time of
    10 Ab Wheel Roll Outs
    20 Russian Twists with a KB AHAP

    5) Mobility/stretching


    Competition Programming:

    Rest Day!!!

  • 8/9/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of strict Pull-ups + ME set of kipping Pull-ups

    Notes: Complete a max effort set of strict pull-ups and then with out dropping from the bar complete a max effort set of kipping Pull-ups. Rest as needed between rounds.

    3) For time complete
    5 Rounds of
    5 Pull-ups
    10 V-ups
    15 Air Squats
    then
    55 Box Jumps
    then
    5 Rounds of
    5 Pull-ups
    10 V-ups
    15 Air Squats


    4) Mobility/Stretching


    Competition Programming:

    1) Back Squat -
    1x3@ 80%, 1x3@ 85%, 3x2@ 90%, 1x1@ 95%  of your 1RM

    2) Front Squat -
    1x10@ 75% of your 1RM

    3) For time Complete
    250 Double Unders
    75 Jumping Air Squats
    250 Double Unders

    4a) 4x45 Sec Hollow Hold
    4b) 4x15 GHD Sit-ups

    5) Mobility/Stretching


  • 8/8/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 3 bench press
    then
    5x2 using 85% of above

    3) 10 Minute AMRAP of
    7 Push-ups
    7 KB Hang power clean and press each arm 70/53
    100m Run

    4) Mobility/Stretching


    Competition Programming:

    1) Clean & Jerk -
    1x3@ 75 %, 1x3@ 80%, 3x2@ 90%, 1x1@95%

    2) EMOM for 10 Minutes complete
    Even Minutes - 2 Jerks using 85%
    Odd Minutes - 6 Strict HSPU

    3) for time complete
    1600m Row
    100Air Squats
    1600m Row

    4) Not for time complete
    3 Rounds of
    10 Strict T2B
    20 Russian Twists with KB  AHAP

    5) Mobility/Stretching

  • 8/7/2017

    Nice work to you all who came out and took part in the Mt. Erie WOD. It was tough and most importantly a wicked good time. Hope to have at least one, if not more, out of the gym WODs before summer ends. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Back Squat 3-3-3-3-3-3 reps increasing weight each set looking for a new 3RM by the last set

    3) EMOM for 10 Minutes complete
    Even Minutes - 10 Weighted lunges with 105/75 in the front rack
    Odd Minutes - 12 Box Jumps 30/24

    4) Not For time complete 4 Rounds of
    60 Second Plank
    100m Single Arm farmers carry switching hands half way using a KB AHAP
     
    5) Stretching/Mobility


    Competition Programming:

    1) Take 15 minutes to work up to a  5RM Power snatch

    2) 3x3 power snatch using 95% of above

    3) 3x3 Snatch Pull using 110% of your 1RM

    4) For time complete
    250 calorie cycle

    5) Mobility/Stretching


  • 8/5/2017

    Tomorrow will be the day for our Mt. Erie WOD. We will be down at the base at 9AM and will get started around 9:15. I will give all the details of the workout tomorrow morning when we all get there. It'll be something everyone will be able to do. With that being said the gym itself will be closed in the morning. I look forward to seeing you all there. 

    Workout of the Day:

    "Mt. Erie with a twist"

  • 8/4/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) 4xME Set of Strict HSPU + ME Set of Kipping HSPU

    Notes: Complete a ME set of Strict HSPU and then without coming off the Wall complete a ME set of kipping HSPU. Rest as needed between sets

    3) 13 Minute AMRAP of
    5 Strict Ring Dips
    50 Double Unders
    5 Strict Ring Dips
    50 Sit-ups

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 5RM Power Clean

    2) 5x3 Power Cleans using 85% of above

    3) 3x3 Clean pulls using 105% of your 1RM

    4) “Helen”
    For time complete 3 rounds of
    400m Run
    21 Kettlebell Swings 53/35
    12 Pull-ups

    5) Mobility/Stretching


  • 8/3/2017

    Don't forget that Saturday we won't be holding our normal morning classes at the gym. Instead we are heading outdoors to get our workout in. We are going to meet at the base of Mt. Erie at 0900. At 0915 we will begin our workout. It'll be fun and something that everyone can accomplish. If you have any questions ask us via the facebooks, email, or when your in the gym. As we cruise past the middle of the week keep grinding, you all are kicking butt this week. 

    Workout of the Day:

    1) Coach led Warm-up

    2) 5 Rounds for time of
    10 Deadlifts
    6 Strict Pull-ups
    20 Walking Lunges
    6 Strict Pull-ups

    Notes: For the Deadlift weight use 55% of your 1RM

    3) Mobility/stretching


    Competition Programming:

    Rest Day!!!

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