7.1.13

Strength: Back Squat 5, 5, 5 +. Conditioning: 10-min AMRAP of 20 KBS @ 35#/55#, Sprint 100m *Buy-in 75 WBS @ 14#/20#. Get some!!!

6.28.13

TGIF! Strength: Front Squat, take 20-minutes to work up to a heavy single, double or triple (out of the rack).  Conditioning: Open Gym Week!

6.27.13

Strength: Deadlift 3 x 5 (+) @ 75% of 1-RM tested on 6.11.13.  Conditioning: Open Gym Week!

6.26.13

Strength: Bench Press 3 x 5 (+) Use 75% of 1-RM from 6.12.13. Conditioning: Open Gym Week/Specialty Clinics - work on your weak areas!

6.25.13

Strength: Overhead Squat, take 20-minutes to work up to a heavy single, double or triple.  Conditioning: Open Gym Week/Specialty Clinics - work on your weak areas!

6.24.13

Strength: Clean (Power or Squat) 7 x 1 @ 90-95% of recent 1-RM (refer to 6.6.13) Conditioning: Open Gym Week/Make Up Sessions for Benchmarks!

6.21.13

TGIF! BENCHMARK WEEK CONCLUDES WITH "NASTY GIRLS" three rounds for time of 50 air squats, 7 muscle ups, 10 hang power cleans @ 95/135#.  If you missed any of the benchmark WOD's from earlier in the week you can use today as a make-up session (Fran/Diane/Helen/Grace).  Beginners WOD "Skinny Kelly": three rounds of 300m run, 20 box jumps, 20 wall ball shots.

6.20.13

BENCHMARK WEEK CONTINUES, DAY FOUR: "ISABEL" or "GRACE" (lifters choice) 30 reps, ground-to-overhead 95#/135#. Scale accordingly. 10-minute time cap.  Beginners WOD: "Annie" 50-40-30-20-10 rep rounds for time of Double Unders or Single Unders and Sit Ups.  Get some!

6.19.13

BENCHMARK WEEK CONTINUES, DAY THREE: "HELEN" 3 rounds for time of Run 400-m, 21 KBS @ 35/55, 12 Pull Ups.  Scale accordingly.  20-minute time cap.

6.18.13

BENCHMARK WEEK CONTINUES, DAY TWO: "DIANE" 21-15-9 rep rounds for time of Deadlift (225#/155#), and Handstand Push Ups. Scale accordingly. 15-min Time Cap.

6.17.13

BENCHMARK WEEK WOD #1) Fran 21-15-9 rep rounds for time of Thrusters (65#/95#) and Pull Ups. Scale accordingly. 10-minute time cap!

6.15.13

Open Gym 8am - 10am.

6.14.13

TGIF! Advanced/Intermediate "Klepto" 4 rounds for time of 27 box jumps (20"/24"), 20 burpees, 11 squat cleans (100#/145#). *Pair up, one person works while the other rests. Beginners "Loredo" 6 rounds for time of 24 air squats, 24 push ups, 24 walking lunge steps, 400-meter run (scale as needed!).  Get some!

6.13.13

Active Recovery/Make-Up Thursday.  If you hammered out all of your 1-RM's this week then focus on active recovery/mobility/skill practice and prepare for Friday!  If you missed any lifts/WOD's today is the day to make them up.  FYI, Benchmark Week is right around the corner!

6.12.13

Wacky Wednesday! Advanced/Intermediate: 1-RM Testing, BENCH PRESS! Beginner: WOD, Wall Ball Shot/Burpee Ladder x 3's. AMRAP in 10-min of 3 WBS, 3 Burpees, 6 WBS, 6 Burpees, 9 WBS, 9 Burpees, 12 WBS, 12 Burpees, etc, etc .... *Advanced/Intermediate perform WOD after 1-RM testing.

6.11.13

Advanced/Intermediate: 1-RM Testing, DEADLIFT.  Beginner: WOD, AMRAP in 15-min of: 500m Row, 30 Front Squats, 15 Pull Ups.  *Advanced/Intermediate: focus on mobility/recovery.  We have more 1-RM testing tomorrow!

6.10.13

Manic Monday Action. Advanced/Intermediate:1-RM Testing, PRESS. Beginner: WOD For time complete 21-18-15-12-9-6-3 rep rounds of SDLHP/Push Press @ 55#/75#. *Advanced/Intermediate perform WOD after 1-RM testing!

6.7.13

TGIF! Advanced: 1-RM Testing, Back Squat. Intermediate/Beginner: Friday Chipper - 50 DU, 40 T2B, 30 Shoulder-2-OH, 20 Front Squats, Row 500-Meters.

6.6.13

Advanced: 1-Rep Max Testing! Power Clean. Intermediate: Practice to get better! 3-Position Power Clean Complex. Beginners: We have a special WOD just for you! (PS, it is almost Friday!!!) Don't forget about the beach WOD this Saturday morning @ 8am.  Check our Facebook Page for details.

6.5.13

1.) If you completed Monday and Tuesday then use today for ACTIVE recovery (Run/Row/Prowler) AND Mobilize/Smash your tight bits for optimum performance Thursday! (Heavy lifting required) 2.) If you missed Monday/Tuesday you can use today for make up.  Don't miss any WOD's!

6.4.13

Strength: Bench Press 1 x AMAP @ 90% (Refer to 5.28.13). Conditioning: OTM x 10-minutes. ODD's 15 x KBS, EVEN's 15 x Burpees.

6.3.13

Strength: Deadlift 1 x AMAP @ 90% (Refer to 5.24.13) Conditioning: Running Cindy 20-min AMRAP of 5 Pull ups, 10 Push ups, 15 Air squats, 300-Meter Run @ 5:00, 10:00, and 15:00 minutes.  Make sure your rest, recovery and nutrition are dialed in this week, 1-RM's are fast approaching!