Archive for October 2016

After speaking with the client management service we should be back up and running for those of you who have had problems logging in.  If you do have any problems moving forward please bring them to our attention and we’ll take care of them. If you don’t get a chance to come in today April…

A couple of notes: 1) We are having some problems with the client management tool right now that is not allowing some members to sign up for classes.  If this is happening to you please just send me an e-mail to let me know which class you would like to attend and I’ll sign you…

Skill: Max Effort Box Jump *Take 20min to find max BJ before moving to DL Strength: 5/3/1 Deadlift 5 @ 70% 3 @ 80% 1+ @ 885%

Warm Up: 15-12-9 Push Press Mountain Climbers Strength: “Bear Complex” Power Clean Front Squat Press Back Squat Press *Perform complex 7x without taking hands off the bar **Work to heaviest set as possible See video for clarification (and a little insight to what you’ll be doing today:) http://www.youtube.com/watch?v=0WOP9J7QPwI  

Strength: 5/3/1 Press 5 @ 70% 3 @ 80% 1+ @ 85% WOD: “Elizabeth” 21-15-9 Power Cleans (135) Ring Dips

Strength: Power Snatch 5,5,5 *Each set with increasing weight. **New members work technique MetCon: 30 Double Unders 7,6,5,4,3,2,1 Power Snatches (95/65)  

Strength: 5/3/1 Squat 5 @ 70% 3 @ 80% 1+ @ 85% MetCon: 16min EMOM Even: 5 Back Squat @ 60% Odd: 5 Pull-ups    

Today I read a great article outlining the good, bad and ugly of the Paleo diet.  If you’re unaware of what I’m talking about or are interested in an informative, well balanced article about Paleo please read.  We’re looking to do nutrition challenge in the new year and this article is a great resource for…

As we move forward and the weather continues to worsen please make sure to bring an extra pair of shoes to the gym so we’re not WODing in messy shoes.  Thank you in advance. Strength: 5/3/1 Press 3 @ 65% 3 @ 70 % 3+ @ 80% WOD: Reverse Helen 21 Pullups 12 KBS (1.5/1)…

Great work today everybody.  I mentioned in one of the classes today how happy I am with how everybody is progressing and am looking forward to testing these improvements in the new year.  Keep working hard and you will be rewarded soon enough. Today is our first go at a little WOD called Fight Gone Bad.…