Archive for December, 2012

REMEMBER OUR ALTERNATE HOLIDAY HOURS TODAY! (Just scroll down a couple of posts)

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Back Squat 4 x 4 @ 80% 1RM

WOD:

5 rounds
50m Sled Push
15x Pull-ups

Cash Out: 

Handstand Push Ups x 3 Near Max

Advertisements

12.31.2012

Posted: December 31, 2012 in WOD-Work Out of the Day

WARM UP: Ultimate Stretch

BUY IN:   Burpee Battle 1-8

STRENGTH:  Snatch Technique

WOD:

21-15-9

Overhead Squat (95#, #65)
Burpees

Cash Out:

Sit Ups x 2 min

NEW YEARS HOLIDAY HOURS

Posted: December 29, 2012 in Uncategorized

Probably already booked for Monday night.

MONDAY 6:00am, 9:00am 4:30pm and 5:30pm

TUESDAY (New Years Day) 9:00am and 4:30pm, 5:30pm

WEDNESDAY: Regular Hours

12.28.2012

Posted: December 27, 2012 in WOD-Work Out of the Day

WARM UP:  And more

BUY IN:   Row 250, Run 200, Rope 100

STRENGTH:  Clean Practice PVC and Empty Bar

WOD: 

Row for Calories and Double unders with partner 50 – 40 – 30 – 20 – 10

Cash Out: 

TGU Sit Ups x 2 min

 

WARM UP: Push Ups and Lunges 

BUY IN:    Jump Rope with Consequences

STRENGTH:   Pistols (one leg box squats) x 3 sets

WOD:

Gizmo Lite
3 rounds
Run 400m
10x Burpee
20x Walking lunge steps, each leg
30x Sit-ups
40x Squats
50x Double-unders

Cash Out: 

 


THE HOLIDAY WEEKEND

Posted: December 21, 2012 in Uncategorized
Christmas-Ape2007

Don’t let the holidays (or your spouses buttery short bread cookies) derail your gains.

SATURDAY: 9 am will be a group workout, look at the bright side, we already did the 12 days of Christmas.

MONDAY (CHRISTMAS EVE): 9 am See Above

TUESDAY (CHRISTMAS DAY): CLOSED

WEDNESDAY : 6am For the working  9am for the not working then 4:30 and 5:30 for the evening

THURSDAY return to regular hours

 

 

12.20.2012

Posted: December 19, 2012 in Uncategorized

WARM UP: Run and Skip

BUY IN:   Rope x 100 x then Run 200 then R0w 250

STRENGTH: Partner Pull Up Ladder 1-10 (Dead Hang)

WOD:

Dirty Diane
3 rounds, 21-15-9x
Deadlifts (225# 145#)
Handstand push-ups
Box jumps (24 inch)

Cash Out: 

Med Ball Sit Ups x 2 min