ROUTINE IS THE ENEMY

Posted: October 5, 2009 in Welcome

 

Do you have a workout routine? Maybe that’s the problem.                            

Do your workouts produce real and sustained increases in stamina, speed and strength…is that important to you?

Do you have a plan to achieve your fitness or has it become repetition lacking results?

We offer a program and professional coaching for every fitness level:

Constantly varied, functional movements, performed at high intensity designed to challenge and improve you across a broad spectrum.

Check out our “Mission”                           Check out our “Results

SATURDAY AT NINE

Posted: May 18, 2012 in Uncategorized

“How much can you really know about yourself if you have never been in a fight?”

GOOD QUESTION TYLER, I GUESS WE WILL JUST HAVE TO FIND OUT.  LET’S GO SILVERBACKS!

WE WILL ALSO ANNOUNCE THE WINNERS OF THE “GORILLA WAR” AND HAND OUT SOME PRIZES AND T-SHIRTS

FRIDAY: THE SILVERBACK BUFFET

Posted: May 17, 2012 in Uncategorized

SILVERBACKS AND WEIGHT MACHINES? YEAH, HOW ABOUT SOME SARDINE CHOCOLATE CHIP COOKIES TOO.

WARM UP: Run and  a PVC

BUY IN:  Mile Relay

STRENGTH: Hand Stands and Wall Walks x 3

WOD:

 

Bad Snake
3 rounds
Jump rope singles 100-100-100x
Knees to elbows 21-15-12x
Push-ups 50-35-20x
L pull-ups 15-12-9x


Cash Out: 


WARM UP: Down and Back

BUY IN:  Same

STRENGTH: Hip Mobility

WOD:

 

Max rounds in 20 min
10x Wall ball (30#/20#)
15x Box jumps (24/20 inch)
Run 200m

Cash Out: 

TGU Sit Up x 2 min

WARM UP: And More

BUY IN:  Rowing Relay

STRENGTH: Power Cleans (practice)

WOD:

 

Polish Crippler
For time
100x Burpees
On your way to 100 reps you mush perform 10x double under every minute on the minute

Cash Out: 


WARM UP: Push Ups and Lunges

BUY IN:  Quarter Deck

STRENGTH: Shoulder Mobility

WOD:

For time:

Navy Seal Complex w/ Push Ups

Cash Out: 

100 x Sit Ups for time

 

OH, THIS CAN’T BE GOOD…

Posted: May 11, 2012 in Uncategorized

SEE YOU SATURDAY AT NINE!