Archive for October, 2013

Special schedule

Posted: October 30, 2013 in Uncategorized

Thursday the 31st we will have special schedule for Halloween. Only available classes for tomorrow are as follows:
5:30am
12:00
4:00

Wear your costumes!
Apollo

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Bridges

Posted: October 29, 2013 in Uncategorized

5 rounds
10 hspu 4″/2″ def
15 thrusters 155/105
20 burpees
25 pull ups
30 min cap

Never again!!!! I always say that then always do it again…..

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Game day!

Posted: October 29, 2013 in Uncategorized

Strength
3×5 snatch grip hauling dl

Wod
Max snatch
Max back squat

The day has finally come to retest our lifts! You may have noticed the scheme running for our squatting and the one situ in which we snatched go up! All that had been leading towards today! Enjoy the added strength, your welcome and everyone that showed up to game day…. Fuck ya!!!
Apollo

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10 min amrap

Posted: October 29, 2013 in Uncategorized

10 min amrap
10 ohs 95/65
15 double unders
20 sit ups

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Max distance

Posted: October 26, 2013 in Uncategorized

5 attempts
Max distance broad jump

Wod
5 rounds
10 burpee box jumps
20 kbs
40 double unders

So I was trying to find a way to text straight explosive strength in a different way that doesn’t freak people out like max box jump…. Broad jump time! Just like how they test at the combine this was a fun test for our gym to see who had the hops!
Apollo

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I challenge you

Posted: October 26, 2013 in Uncategorized

Skill
3 sets
30 sec L-sit
Rest 60
60 sec rest
60 sec double unders
Rest 60

Wod
400m run
50 back squats 45
30 push ups
400m run

Throwing down the gauntlet today. I want everyone to push themselves to get this done in sub 8 minutes. This is totally doable so go do it!
Apollo

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For 30 minutes

Posted: October 26, 2013 in Uncategorized

Every 3 minutes for 30 minutes
400m run
10 burpees

Goal is to complete all 10 rounds within the 3 minute rounds. You have to push yourself on the runs to get this done…. Get after it!
Apollo

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