12/31/12

We will have limited classes today and tomorrow. The schedule for New Year’s is as follow

  • Mon 12/31: 6AM, 12PM, 5:30PM, 6:30PM
  • Tues 1/1: 10AM, 11AM, 5:30PM

 
In 15 minutes perform as many strict pull ups and dips as possible
 
50-35-20

  • Row for Calories
  • Power Wall Ball

 
Extra:
3 min AMRAP of double unders
Seated DB External Rotation: 3×8
 

12/29/12

It’s time for our Holiday WOD 2012! We have a White Elephant planned to start at NOON, with a workout to follow. No need to bring anything, as everything will be provided. We will most likely go somewhere in the neighborhood for food and drinks after! Come one, come all!
We will also be holding an open gym from 10AM – NOON for anyone interested.
Let’s celebrate the progress that has been made in the past few months,  and look forward to an even greater 2013!
Looking forward to seeing everyone!

12/28/12

DSC_0159
A1: Deadlift 3×5
A2: Close Grip Bench Press 3×5
 
For Time:

  • 2K Row

 
Extra:
GHD Sit Ups: 3xME

12/27/12

DSC_0126
A1:Weighted Chin Ups 3×5
A2: Strict Press 3×5 (heavier than last attempt or >80% 1RM)
 
12 min AMRAP

  • 3 Wall Walks
  • 30 Sit Ups
  • 50 Double Unders

 
Extra:
Seated DB External Rotation 3×8
 
 

12/26/12

Back squat: 3×5 (2 min rest)
 
For time:
1K Row
50 Wall balls
30 Burpees
 
Extra:
GHRs: 3×10
 

12/25/12

Merry Christmas! Enjoy the holiday with family and friends, grab a glass of eggnog, and do an AMRAP of burpees! Just kidding (unless you’re into it). No class today due to the holiday, but we will see you tomorrow at 5:30PM to start right back up!
 

Getting in the Christmas spirit!
Getting in the Christmas spirit!

 
The holiday schedule will be as follows:

  • Tues 12/25 – NO CLASS
  • Wed 12/26 – 5:30PM, 6:30PM, 7:30PM
  • Thurs 12/27 – 6:00AM, 9:00AM, 12:00PM, 5:30PM, 6:30PM, 7:30PM
  • Fri – 12/28/12 – Normal Schedule

12/24/12

No class today due to the holiday. Classes will resume Wednesday 12/26 at 5:30PM. Enjoy the time off, and rest up a bit.

Mauricio, Nathan, and Tom getting some much needed rest after a WOD.
Mauricio, Nathan, and Tom getting some much needed rest after a WOD.

 
Merry Christmas Eve!
 
The holiday schedule will be as follows:

  • Mon 12/24 – NO CLASS
  • Tues 12/25 – NO CLASS
  • Wed 12/26 – 5:30PM, 6:30PM, 7:30PM
  • Thurs 12/27 – 6:00AM, 9:00AM, 12:00PM, 5:30PM, 6:30PM, 7:30PM
  • Fri – 12/28/12 – Normal Schedule

12/22/12

Shining the spotlight on Katy today. She has been hitting PRs like crazy lately. Weighted chin ups!! Keep up the good work, Katy!
Shining the spotlight on Katy today. She has been hitting PRs like crazy lately. Weighted chin ups!! Keep up the good work, Katy!

Front Squat: 3×5
 
8 Rounds:

  • 5 Hang Squat Cleans
  • 6 Shoulder to Overhead
  • 7 Burpees Over Bar

 
Extra:
3 min AMRAP of TTB
 
The holiday schedule will be as follows:

  • Sun 12/23 – NO CLASS
  • Mon 12/24 – NO CLASS
  • Tues 12/25 – NO CLASS
  • Wed 12/26 – 5:30PM, 6:30PM, 7:30PM
  • Thurs 12/27 – 6:00AM, 9:00AM, 12:00PM, 5:30PM, 6:30PM, 7:30PM
  • Fri – 12/28/12 – Normal Schedule

12/21/12

Go Omar!
Go Omar!

Deadlift: 3×5
 
10-9-8-7-6-5-4-3-2-1 of

  • Pull Ups
  • KBS
  • Ring Dips

 
Extra:
GHRs: 3×10
 

12/19/12

Press: 3×5
 
10 Rounds:

  • 3 Power Cleans
  • 1 Shoulder To Overhead
  • 3 Box Jumps
  • 100 Yard Sprint

 
Extra:
Ring Rows 3×10