6.1.13

Open Gym 8am - 10am.  Free Introductory Demo WOD @ 9am.  The weekend is here!!!

5.31.13

TGIF! Strength: Press, 1 x AMAP @ 90% All Out Effort! Conditioning: For time: 100 Burpees, EMOTM perform 3 Thrusters @ 65lbs/100lbs. Get some!!!

5.30.13

Strength: Back Squat 1 x AMAP @ 90% All out effort! Conditioning: Double Helen 6 RFT of Run 400M,
21 x KBS, 12 x Pull Ups

5.29.13

Wacky Wednesday! 10min AMRAP of: 3 x Deadlift, 3 x Hang Power Clean, 3 x Front Squat, 3 x Shoulder2Overhead/Anyway Overhead, 6 x Burpee Over The Barbell. Rx'd @ 95lbs/135lbs (Rx'd ++ 110lbs/165lbs for the Heavy Hitters!)

5.28.13

Strength: Bench Press 2 x 3 @ 82.5%, 1 x AMAP @ 82.5%. Conditioning: 1K Row TT

5.27.13

Off/Closed.

5.24.13

TGIF!!! Strength: Deadlift 2 x 3 @ 82.5%, 1 x AMAP @ 82.5%. Conditioning: Friday Chipper: For time complete Run 300-Meters, 30 Thrusters w/empty bar, 15 Burpees, Run 300-Meters, 40 KBS @ 35/55#, 20 Burpees, Run 300-Meters, 60 WBS @ 14/20#, 30 Burpees: TIME!

5.23.13

Strength: Press 2 x 3 @ 82.5%, 1 x AMAP @ 82.5% (Refer to 5.14.13) Conditioning: Complete three 3-min rounds of 3 x Rope Climbs followed by max calorie row.  Score total calories rowed.  Lovely.

5.22.13

Recovery: 3 Rounds (not for time, at 75% effort) of Row 400-Meters, Prowler Push 100-Meters (light to moderate weight).  Skill: Beginners work handstand holds.  Intermediate/Advanced work Skin-the-cats.  Have FUN and mobilize!!! Oh, and if you missed the DU's and Sit-Ups, guess what???

5.21.13

Strength: Back Squat 2 x 3 @ 82.5%, 1 x AMAP @ 82.5% (Refer to 5.13.13) Conditioning: "Backwards Annie" Within a 15-min time cap complete 50 DU, 10 Situps, 40 DU, 20 Situps, 30 DU, 30 Situps, 20 DU, 40 Situps, 10 DU, 50 Situps.  Bring a "butt-pad" or extra large sweat towel ;)

5.20.13

WOD = "The Bear" complete 5 rds of the following : 1 RD = 7 cycles of Power Clean, Front Squat, Push Press, Back Squat, Push Press.  Once you pick up the bar you may not set it down.  Touch and go reps ONLY.  Front squat/Push press may be combined to Thruster.  Back squat/Push press may be combined to Thruster.  Start light and add weight each cycle through to record heaviest weight possible.  Rest as needed between rounds.  Get some!!!

5.18.13

Open Gym 8am - 10am

5.17.13

TGIF! Strength: Bench Press 3 x 3 @ 75%, 1 x AMAP @ 75%. Conditioning: Partner WOD! Pair up, perform the following: 3 RFT of Partner A performs the following sequence while Partner B holds a plank: 7 x Burpees, 7 x Power Cleans, 7 x Thrusters, partners switch roles Partner A holds a plank while Partner B performs the sequence of movements, then both partners perform 21 pull ups each, alternating work, reps partitioned as needed, *Cash-out 300-M run. Time cap 20-minutes.

5.16.13

Strength: Deadlift 3 x 3 @ 75%, 1 x AMAP @ 75%.  Conditioning: 15-min AMRAP of 30 box jumps @ 20"/24", Sprint 300-Meters, 30 Hand Release Push Ups, Sprint 300-Meters.

5.15.13

1.) Make-up day, if you missed Row/KBS/DU make it up! 2.) Recovery work: partner prowler push/pull and 3.) Practice Barbell Turkish Get-Up

5.14.13

Conditioning: For time complete 500-Meter Row (buy-in) then 3 rds of 25 x KBS @ 35#/55#, and 50 x D/U within a 15-min time cap. Strength (post-conditioning) Press 3 x 3 @ 75%, 1 x AMAP @ 75%.

5.13.13

The final wave of your current strength cycle starts today! Strength: Back Squat 3 x 3 @ 75%, 1 x AMAP @ 75%.  Conditioning: For time complete Burpees 10!1, After odd # rounds 40-ft walking lunges, After even # rounds sprint 200Meters.

5.12.13

OFF/Closed

5.11.13

The gym is closed and we are headed to the beach for a WOD!

5.10.13

TGIF! In honor of the 2013 CF Games Regionals we are offering you ... "Jackie" For time: Row 1000M, 50 Thrusters @ 45#, 30 Pull Ups.  Don't forget the gym is closed Saturday, and we are heading to FMB!!!

5.9.13

"Death by Cleans"  Men Rx'd 165#, Women Rx'd 110#.  Squat Cleans or Power Cleans permitted.  Set the clock, at the top of the first minute perform one clean, at the top of the second minute perform two cleans, at the top of the third minute perform three cleans, continue this sequence until you can no longer complete the required amount of reps for that minute.  Get some!!!

5.8.13

1.) If you missed Tuesday's Partner WOD, find a buddy and knock it out! 2.) Priority on mobilization, then 3.) Skill work: PISTOLS, 4.) Recovery work: Walk the Prowler (light) for a total of 400-Meters and/or collect 200-Meters in Tire Flips (light)

5.7.13

Strength: Bench Press 1 x AMAP @ 85% of 1-RM. Conditioning: 2-partner Teams to complete the following for time: Partner A - Run 200-M, Partner B - Row 400-M, Partner A - Run 200-M, Partner B - 20 x Burpee Box Jumps, Partner A - 20 x Burpee Box Jumps, Partner B - 40 x Wall Ball Shots, Partner A - 40 x Wall Ball Shots, Partner B - 60 x Russian KBS, Partner A - 60 x Russian KBS, Partner B - Run 200-M, Partner A - Run 200-M, Done!

5.6.13

Strength: Deadlift 1 x AMAP @ 85% of 1-RM. Conditioning: AMRAP in 15-min of 5 Pull Ups, 10 Push Ups, 15 Air Squats, 10 Pull Ups, 20 Push Ups, 30 Air Squats, 20 Pull Ups, 40 Push Ups, 60 Air Squats, 40 Pull Ups, 80 Push Ups, 120 Air Squats ... continue following this sequence of repetitions until time expires.  Score total reps.  Monday ROCKS!!!

5.5.13

OFF/Closed

5.4.13

Open Gym 8am - 10am. Free Introductory Demo WOD at 9am.  The weekend is here folks!!!

5.3.13

TGIF! Strength: Press 1 x AMAP @ 85% of 1-RM. Conditioning: Option A.) For time 12-9-6 Snatch @ 95#/135#, Ring Dips. Option B.) For time 9-6-3 Snatch @ 105#/155#, Muscle Ups.  *Whether you choose Option A or B it must be completed within a 7-min time cap! (power, squat or split snatch allowed)

5.2.13

Strength: Back Squat 1 x AMAP @ 85% of 1-RM. Conditioning: Complete the following for time (within a 10-min time cap) 10 x KBS , 5 x 10-yd shuttle , 15 x KBS , 4 x 10-yd shuttle , 20 x KBS , 3 x 10-yd shuttle , 25 x KBS , 2 x 10-yd shuttle , 30 x KBS , 1 x 10-yd shuttle , *Cash-Out: 30 x Burpees.  Rx'd 35#/55#.