12.1.12

OFF/Closed

11.30.12

TGIF! Lets finish the week with some heavy lifting! Strength: Power Clean or Clean 3, 2, 2, 1, 1, 1.  *Take some time to practice a technical movement you have been attempting to master or pick some strength assistance work to develop weak areas!  **Please note: we are closed Saturday, December 1 because the entire training staff is heading to Sarasota for the Tough Mudder!**

11.29.12

One round of: 2-min AMRAP of Rope Climbs, Rest 2-min, 2-min AMRAP of WBS (20#/14#), Rest 2-min, 2-min AMRAP of Ground-2-Overhead (55#/75#), Rest 2-min, 2-min AMRAP of Calorie Row.  Score total reps.  Thank You.

11.28.12

Hump Day Fun Day! Strength: Level I Push Press 5 x 3. Level II Jerk 3, 2, 2, 1, 1, 1. Conditioning: THE PROWLER!

11.27.12

20-minutes AMRAP of: Row 1000-Meters (Buy-In), then Max Rep Pull-Ups, Run 300-Meters.  Score total number of pull-ups.

11.26.12

Strength: Level I: Power Snatch 5 x 3. Level II: Snatch 3, 2, 2, 1, 1, 1. Conditioning: "Mini-Chipper" (10-min Time Cap) 30 x Burpees, Run 300-Meters, 30 x HSPU.

11.25.12

Closed/OFF

11.24.12

Closed/OFF

11.23.12

One class only today: 8AM.  "The Filthy Fifty"  Get some!!!

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11.21.12

11.21.12 CFFM WOD. Strength: Bench Press 3 x 5 (+). Conditioning: Complete five :90 second rounds of 3 x Deadlift @ 315#/205#, Max Rep Ring Dips.

11.20.12

"Cindy" AMRAP in 20-minutes of 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

11.19.12

Strength: Level I: Power Clean + Push Press 5 x 3. Level II: Clean and Jerk: 3, 2, 2, 1, 1, 1.  Conditioning: Death by Burpees. *Extra Strength: Overhead Squat 3, 2, 2, 1, 1, 1.

11.18.12

Closed/OFF

11.17.12

Open Gym 7am - 10am.  Demo WOD @ 9am.

11.16.12

TGIF! Strength: Back Squat 3 x 5 (+). Conditioning: AMRAP in 7-minutes of: 15 x KBS (55#/35#), 10 x Overhead Lunge (55#/35#).  Get some!!!

11.15.12

RECOVERY.  1.) Use 15-20 min to mobilize your "sore bits" and become familiar with the foam roller, trigger points and bands. 2.) If you missed Wednesday's Snatch routine then perform the following WOD: OTM for 12-minutes 2 x Hang Snatch AHAP, 5 Burpees.  3.) If you completed Wednesday's Snatch routine then choose from A.) Row 8 x 250-Meters every 2-min (80% effort) or B.) Run 8 x 200-Meters every 2-min (80% effort) focus on recovery!!!

11.14.12

HUMP DAY! (Compare to Friday, Nov. 11.9) Work up to a 1-RM Hang Snatch. Back off to 90% of 1-RM then perform 2 Hang Snatches on the minute for 8-minutes. Rest 5:00-minutes then finish with this "Mini-Chipper" Row 500-Meters, 30 Front Squats @ 95/135, 30 Pull-Ups.  

11.13.12

Complete 5 Two Minute Rounds: You have two minutes to complete the following - 10 x Burpee Box Overs, Max Rep Rope Climb Ascents @ 15-ft.  *Rest as needed between rounds.  Score total rope climbs.

11.12.12

Strength: Deadlift 1 x 5 (+).  Conditioning: 150 Push Ups. *Every time you fail, or stop and rest with your chest or knees on the ground you must immediately sprint 100-Meters.  **Rx ++  150 Ring Push Ups.  Every time you fail, or stop and rest with your chest or knees on the ground you must perform 30 Double Unders.  Get some!!  [Extra Strength Work: Bench Press 3 x 5 (+)]

11.9.12

TGIF! Work up to a 1-RM Hang Clean.  Back off to 90% of 1-RM then perform 2 Hang Cleans on the minute for 8-minutes.  Rest 5:00-minutes then finish with this "Mini-Chipper" 60 x KBS, Sprint 200-M, 30 x Burpees.  Done!! Enjoy your weekend :)

11.8.12

Conditioning:  5 rds of Prowler Push 100-Meters, Run 300-Meters.  Yeah we normally reserve the Prolwer for Friday's, you get it a day early this time :)

11.7.12

Hump Day! Strength: Level I: Push Press 5 x 3. Level II: Jerk 3,2,2,1,1,1. Accessory Strength Work: GHD Sit-Ups, Bent-Over Rows. *Extra Strength Work: Back Squat 3 x 5(+).

11.6.12

"Tabata Tuesday!" Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest of the following exercises: Pull Ups, Box Jumps, Push Ups, and Double Unders. *Rest 1-min between exercises.  **Score total reps.

11.5.12

Strength: Level I: Power Snatch 5 x 3. Level II: Snatch 3,2,2,1,1,1. *Conditioning: 21-15-9 of SDLHP, Thrusters @ 115#/75#. **Extra strength : Front Squat 3,2,2,1,1,1.

11.2.12

TGIF! Strength: Bench Press 3 x 5 (+).  Conditioning: Complete 5 x 200-Meter Shuttle Sprints (4 x 50-Meters) As Fast As Possible. Rest As Needed Between Rounds. Post Fastest Time To Whiteboard. *Extra Strength Work: Deadlift 1 x 5 (+).