Posts Tagged ‘Front Squat’
March 17, 2014
HAPPY BIRTHDAY, COACH TONY!!!! WOD: Luck of the Irish 5 Rounds 7 Front Squats (135/95) 7 Burpee over bar Rest 5 Rounds 7 Thruster (135/95) 7 Pullups
Read MoreMarch 3, 2014
Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.   A favorite saying of mine is…
Read MoreFebruary 17, 2014
Mmmmm bacon. Â http://www.youtube.com/watch?v=cG2krftM2eQ Strength: Front Squat 3×5 (+5) WOD: “Air Force WOD” 20 Thrusters (95/65) 20 SDLHP 20 Push Press 20 OHS 20 FS *4 burpees at the top of every min. **Compare to 10/9/2013
Read MoreFebruary 10, 2014
Note: Â We currently only have 7 members paid up for the nutritional challenge please see me this week with your entry fee so that we can auction off the goodie basket. Â We will be pulling a name this coming Fri. so please be square before then. Â Strength:Â Thruster – 30 min to work to…
Read MoreFebruary 3, 2014
I hope everybody is off to a good start with the challenge. Â Remember to visit and use the FB group to share ideas and be motivated to stay on track. Â Strength: Front Squat 3X5 (+5) WOD: Barbell Complex 3 Power Cleans 2 Front Squats 1 Jerk **As Heavy As Possible
Read MoreJanuary 27, 2014
Thank you to everybody that came out yesterday for the nutritional seminar to learn about proper nutrition and supplementation and how it relates to your performance. Â The challenge will be starting next Saturday when we will be performing the workout and taking measurements. Â If anybody is interested in using the Advocare products we introduced on…
Read MoreJanuary 20, 2014
Remember this coming Saturday January 25th we will be having a meeting to cover our upcoming nutritional challenge. Â We will go over the guidelines and introduce our new supplement line from Advocare, http://www.advocare.com/140147803. Â This meeting is open to everybody, including non Alpha members. Â If you have a friend or loved one that could benefit from…
Read MoreJanuary 15, 2014
Strength:Â Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135# Â Women Rx: 95# Â
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