A.
Squat 3×5 @ 65% of 2rm, Rest 90 seconds between.
Base squats off of 10/16/14
B.
3 Rounds
15 Hang Power Cleans 95/65
10 Bar Over Burpees
5 minute cap
C.
2-3 Rounds
Active Hamstring Stretch 30R/30L
Dancer Stretch 30 R-M-L
2014 10 19
Flag football at clay high school today!
Hey guys, we will be heading to clay high school soon. One of the posts said penn high school. It’s clay. Don’t forget
2014 10 19
When
TODAY! Sunday October 19th, meet at the gym by 11:00am, we will leave to head out to the field from CFSB
(Also TODAY is Carl’s Birthday – so don’t forget to tell him happy birthday)
“Elizabeth”
21-15-9
Power clean 135/95
Ring dips
2014 10 18
Bring A Friend Day! Saturday 10.18.14
Childcare will only be at 9:00am today! sorry ladies! working on getting some new Saturday childcare!
A.
Teams of 3
16 minutes to work through as many rounds as possible as a team
***Each team member rows 15 Calories each***
Then as a team perform
20 Burpees over parallette
30 Plate Ground to Overhead 45/35
40 Sandbag Lunges 60/40
50 Kettlebell Swings 55/35 *Russian
***Each team member individually performs 10 Ball Slams and 3 down and back shuttles***
40 Sandbag lunges 60/40
30 Plate Ground to Overhead 45/35
20 Burpees over parallette
***Each team member rows 15 Calories each***
2014 10 17
2014 10 17
Don’t forget! PM Classes are canceled!
A.
Kettlebell Snatch Skill Practice
B.
Every 2 Mins for 8 Rounds Perform
1 Power Snatch Balance + 1 Overhead Squat
Notes: start conservative, and try to add weight each round
C.
Complete
50 Ring Rows
every time you come off the rings or fail a rep preform 3RT/3LT kettlebell snatches
2014 10 16
ALL FRIDAY PM CLASSES CANCELED
Hey guys! just a reminder, 24 of us (that includes all of the coaches) will be out at Whole Foods for our Whole Planet Foundation Charity Drive on Friday night, the gym js closed, so come out and support us at Whole Foods!
2014 10 16
A.
5 Rounds
15 seconds Max Double Unders
30 seconds Rest
Notes: this will be your tester to Identify whether or not you should be doing the RX in the conditioning. If you cannot consistently hit 20 + doubles, don’t do RX. You will use what you can consistently hit during these intervals as their scaling.
B.
Squat 2RM
C.
10 Rounds
3 Shoulder to Overhead 185/125 lbs
6 Toes to Bar
every minute stop and do 20 Double Unders
2014 10 15
Nice job over the weekend Chet, is that first place there?
A.
3 Rounds
2:30 single set of max effort pull up
2:30 single set of max effort push up
*** compare to 8.20.14
B.
For time
1,000/900 m Row
3 Rounds
10 Deadlifts 185/125 lbs
10 Box Jumps 24/20
2014 10 14
2014 10 14