9.1.12

*Special Deadlift Clinic Today from 8am - 9am w/Hip Kitty and MK* Open gym from 9am - 10am only.

8.31.12

TGIF! Strength: Bench Press 3 x 5 (+). Refer to 8.13.12. Add 1-5lbs. Accessory Strength/Trunk Work: Floor Wipers x 3 sets, 1-Arm DB/KB Row x 3 sets.

8.30.12

Fight Gone "Almost" Bad? or Fight Gone "Really" Bad?? You decide! For max reps at each station: 3-min amrap of WBS @ 14#/20#, Rest 1-min, 3-min amrap of SDLHP @ 55#/75#, Rest 1-min, 3-min amrap of Box Jump @ 20", Rest 1-min, 3-min amrap of Push Press @ 55#/75#, Rest 1-min, 3-min Max Calorie Row, Done! Score total reps.

8.29.12

Strength: Power Snatch 5 x 3. Refer to 8.10.12. Add 1-5lbs. Conditioning: 8-min AMRAP of 25 DU, 15 KBS @ 35#/55#.

8.28.12

Strength: Back Squat 3 x 5. Refer to 8.8.12. Add 5-10lbs. Conditioning: Option 1.) 3 rds of 300-yd Shuttle Run (6 x 50-yd); Option 2.) 10rds of Row :40 sec On, :20 sec Off for max distance; Option 3.) Amrap in 7-min of Burpee Box Over's @ 20"

8.27.12

OFF/Closed. Regular class schedule resumes Tuesday, August 28.

8.26.12

OFF/Closed

8.25.12

Open Gym 8am - 10am.

8.23.12

TGIF!!! Strength: Overhead Squat 5 x 3. Refer to 8.6.12. Add 5-10lbs. Conditioning: 21-15-9 of Hang Power Clean / Push Press @ 75#/115#. 10-min time cap.

8.23.12

PLAY DAY!!! (Refer to 8.9.12) No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

8.22.12

Strength: Deadlift 5-RM. (Refer to 8.3.12) Add 5-10lbs. Accessory Strength: Turkish Get-Ups, AHAP. (Refer to 8.1.12)

8.21.12

3 RFT of 50 x DU, 35 x Overhead Reverse Lunge (25#/45#), 20 x Burpees. Get some!!!

8.20.12

Strength: Front Squat 5 x 3. Refer to 8.1.12. Add 5-10lbs. Conditioning: For time complete 100 Pull Ups, 100 Push Ups, 100 Air Squats within a 10-minute time cap. Partition reps as needed. Strict, Kipping or Butterfly Pull Ups allowed. Scale reps and movements as needed to match time domain and ability!

8.19.12

OFF/Closed

8.18.12

Open Gym 7am > 9am. Introductory Demo WOD/Orientation @ 9am!

8.17.12

TGIF! Strength: Press 3 x 5 (+). Refer to 7.30.12. Add 2-5lbs. Conditioning: THE PROWLER

8.16.12

Thursday Chipper: For time complete 50 x WBS @ 14#/20#, Run 300-Meters, 50 x KBS @ 35#/55#, Run 300-Meters, 50 x Box Jumps @ 20", Run 300-Meters, 50 x KBS @ 35#/55#, Run 300-Meters, 50 x WBS @ 14#/20#.

8.15.12

Strength: Power Cleans 5 x 3. Refer to 7.27.12. Add 2-5lbs. Accessory Strength/Trunk: 1-Arm DB/KB Rows x 3 x Max Reps. GHD Situps/Hypers x 3 each.

8.14.12

"Two For Tuesday" Cindy with a twist, OR Mary with a twist. Cindy: 4-min amrap of 3 Pullups, 6 Pushups, 9 Squats; Rest 1-min; 6-min amrap of 4 Pullups, 8 Pushups, 12 Squats; Rest 1-min; 8-min amrap of 5 Pullups, 10 Pushups, 15 Squats. ---- Mary: 4-min amrap of 3 HSPU, 6 Pistols, 9 Pullups; Rest 1-min; 6-min amrap of 4 HSPU, 8 Pistols, 12 Pullups; Rest 1-min; 8-min amrap of 5 HSPU, 10 Pistols, 15 Pullups.

8.13.12

Strength: Bench Press 3 x 5. Refer to 7.25.12. Add 2#-5#. Conditioning: "Death by Burpees" (with a kicker!)

8.12.12

OFF/Closed

8.11.12

BEACH WOD! The gym is closed, we are heading to Fort Myers Beach for our second beach wod of the summer! First heat starts promptly at 8am, next to Diamond Head Resort @ Public Beach Access #30.

8.10.12

TGIF! Strength: Power Snatch 5 x 3. Refer to 7.23.12. Add 2# - 5#. Conditioning: Row 2-K TT.

8.9.12

PLAY DAY!!! (Refer to 7.19.12) No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

8.8.12

Strength: Back Squat 3 x 5. Refer to 7.20.12. Add 5# - 10#. Accessory Strength: GHD Sit-ups/Hypers x 3 (increase reps from last session), Barbell Pull-Over + Press x 3 x Max Reps.

8.7.12

"Tabata Tuesday" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest (:20/:10) where the first eight intervals are PULL-UPS, the second eight are PUSH-UPS, the third eight are AIR SQUATS, and finally, the last eight intervals are BURPEES! There is a one minute rest between exercises. Record total reps from all 32 intervals.

8.6.12

Strength: Overhead Squat 5 x 3. Refer to 7.18.12. Add 5#-10#. Conditioning: Within a 10-minute time cap complete 21 Hang Power Cleans, 9 Thrusters, 15 Hang Power Cleans, 15 Thrusters, 9 Hang Power Cleans, 21 Thrusters. Rx'd weights = 65#/95#. Single Digits ONLY! :)

8.5.12

OFF/Closed

8.4.12

Open Gym 8am > 10am.

8.3.12

TGIF! Strength: Deadlift 5-RM. Refer to 7.16.12. Add 5#-10#. Conditioning: 8-min AMRAP of 5 Pull Ups, 10 Push Ups, 15 KBS @ 35#/55#.

8.2.12

Conditioning/Skill: Complete 3 rounds. Each round is 5-minutes. Here are your options: You must row 400-Meters OR perform 90 double unders, then you have the remainder of the time to complete as many rope climbs as possible OR as many muscle ups as possible. Rest as needed between rounds. Score each round separately.