Wednesday, January 2, 2013

Workout of the Day

Drew getting those T2B down!

Drew getting those T2B down!

Warm upg
Row 500 m or Run 400 m
Group Mobility

Strength
8 x 2 Hang power clean

Conditioning
12 min AMRAP of:
12 Hand release push ups
12 Overhead squats w kettlebell (1.5 / 1 pood) –  6 each arm
12 Toes to bar

“Take an honest look in the mirror and ask yourself, ‘What am I willing to put in to this?’ Answer truthfully. In detail.”
– Mark Twight

Suggested readingNew Year’s Resolutions Worth Making

New Year’s Eve

New Year’s Eve

Come workout one last time this year before getting hammered!

There will be no scheduled classes on 12/31. Instead, we will have open gym from 1:00 – 3:00 PM.  Feel free to do some strength training, complete a missed WOD, do some skill work, or just hang out.

Also, the gym will be closed all day on Tuesday,  January 1st. The regular schedule resumes on Wednesday, January 2. 

If you don’t come to open gym tomorrow, have a fun and safe New Year’s Eve! I look forward to working with you and witnessing you take your fitness to the next level in the year to come. Cheers!

Saturday, December 29, 2012

Workout of the Day

Tabata KBS - Parker

Tabata KBS – Parker

Warm up
5 min of jump rope
*work on double unders and speed steps*
Group Mobility

Conditioning
“Tabata this!”
Burpees
1 min rest
Kettlebell swings (1.5 / 1 pood)
1 min rest
Sit-ups
1 min rest
Wall-balls (20 / 14 lbs)

Tabata:
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.

Be amazing.

Friday, December 28, 2012

Workout of the Day

Whitney trying some behind the neck spilt jerks

Warm up
Run 400 m or row 500 m
then 2 rounds of
20 mountain climbers
15 sit-ups
10 OHS w/ PVC

Strength
In 15 minutes, work up to a heavy behind the neck split jerk

Conditioning
9 min AMRAP of:
30 Double unders
20 One-armed Russian kettlebell swings – alternating arms (53 / 35 lbs)
10 Box jumps

Until you run out of pages, there’s still room to write an epic ending. -Kevin Ngo

Thursday, December 27, 2012

Workout of the Day

CJ doing a 46 inch box jump

Warm up
Row 500 m or Run 400 m
Group Mobility

Skill
Max height box jump

Conditioning
“Chelsea”
EMOM for 30 min complete the following:
5 Pull-ups
10 Push-ups
15 Squats

 Thinking will not overcome fear but action will. ~W. Clement Stone

Wednesday, December 26, 2012

Workout of the Day

Warm up
2 rounds of
20 Mountain climbers (10 each leg)
15 Sit-ups
10 Overhead squats w/ PVC
Group Mobility

Strength
Every 30 secs for 4 minutes (8 reps) do 1 power clean at 70% of 1RM
then
Every 30 secs for 4 minutes (8 reps) do 1 clean (full squat) at 70% of 1RM

Conditioning
“Diane”
21-15-9
Deadlifts (225 / 155 lbs)
Handstand push-ups
***12 min cap***

To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.

Wednesday, December 26, 2012

Reminder: There are no AM classes today.

We resume the regular class schedule at 4:30 PM

Can’t wait to see you back in the gym hitting it hard!

Thursday, December 20, 2012

Workout of the Day

Go Wendi! Kettlebell swings

Warm up
Run 400 m or row 500 m
then 2 rounds of
10 squats
10 push-ups

Skill
10 min of double under work

Conditioning
20 Min AMRAP of
5 Ring dips
10 Wall Balls (20 / 14 lbs)
15 Kettlebell swings (53 / 35 lbs)

Don’t be the same, be better.

Wednesday, December 19, 2012

Amelia is back!

Workout of the Day

Warm up
Run 400 m or row 500 m
then 2 rounds of
10 Overhead squats w/ pvc
10 Push-ups

Strength
In 18 min, establish 1 RM push press

Conditioning
21-15-9 rep rounds of
Push presses @ 50% 1 RM
Bar over burpees

We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.