Archive for September, 2015

Sit ups can be hard 

Posted: September 17, 2015 in Uncategorized

skill

3 sets

10 DB snatches heavy

10 weighted sit ups

Rest 1 min
Wod 

20-15-10

Sdhp 

Thruster

Push press 95/65

  

Max out week is here!

Posted: September 17, 2015 in Uncategorized

strength

Max back squat
Wod

2 mile run for time
We had an outstanding day today proving consistency pays off in the end. I can tell by the result those who were here for my hidden 4 week cycle made great strides in the back squat today! Great job everyone and a packed house I love it

Apollo

  

Roll to candle stick for fun

Posted: September 11, 2015 in Uncategorized

skill

10 min to practice roll to candle stick 
Wod

12 min Amrap

10 power snatches 95/65

15 double unders 

100m run 
What’s the gym rule for double unders in a wod??? You guessed it no scale….. I know it makes mad, but guess what… Those folks prd! Your welcome 😉

Apollo

  

End of a cycle

Posted: September 11, 2015 in Uncategorized

strength

10×1 back squats @ 90-95%
Wod

600m run

Then

10-1

Dl 185/125

Push ups 
Retesting our back squats next week! Prepare yourself 

Apollo

  

Labor Day 

Posted: September 11, 2015 in Uncategorized

strength

Max power snatch+snatch+ohs

Wod

Teams of 3

3 rounds for time

75 front squats @ avg weight of team

50 floor press 

  

Saturday squad!! And new toys…

Posted: September 10, 2015 in Uncategorized

skill

:90 baseline test; max calories on the assault bike 

Wod

10 minute amrap

10 sdhp 115/75

10 burpee over bar

Rest 5 min 

5 rounds for time

10 thrusters 115/75

1 rope climb

400m run
New toys means new skills which translates into a broadened range of fitness! Overall meanin improvement… Gotta love it. If you missed th assault bike test today no worries everyone is welcome to try it, it only takes 90 seconds how bad could it be?

Apollo

   
    
    
 

Holiday weekend schedule

Posted: September 4, 2015 in Uncategorized

Monday we will have one special class at noon! Be there or be square, all other classes closed on Monday