Thursday April, 17, 2014

Good luck in Boston Mel!!!
Weightlifting Class Tonight!!!

WOD

A. Hang Power Clean 3-3-3-3-3-3

B. Perform For Quality
     5 Minute Strict Pull-Up
     5 Minute Alt Pistol
     5 Minute Handstand Walk/Hold
     5 Minute Front Lever Tuck

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How to Do a Handstand: Top 6 Tips for Handstand Success





Holiday Hours 

Friday April 18, 10:00-11:00, 11:00-12:00, 12:00-13:00
Saturday April 19, 9:30-10:30, 10:30-11:30
Sunday April 20, Closed
Monday April 21, No Morning Classes


Wednesday April 16, 2014


WOD

A. Strict Press 5-5-5-5-5

B. Ring Row 8-8-8-8-8

C. For Time:
    150 KBS 1.5/1p
    5 Burpees EMOTM

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The Kettlebell Swing

Tuesday April 15, 2014


Kettlebell Class Tonight

WOD

A. Deadlift 5-5-5-5

B. 5 Rounds For Quality
     30 Sec Hollow Rock
     30 Sec Rest

C. 10 Minute AMRAP
     30-20-10
     Thruster 35/50kg
     Back Squat

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17 Reasons You're Not Losing Weight

Monday April 14, 2014


WOD

A. Snatch + 3OHS

B. "Death By" 25 Minutes
     Muscle-Up, Pull-Up, Push-Up, Squat

With a continuously running clock do one Muscle-Up the first minute, two Muscle-Ups the second minute, three Muscle-Ups the third minute... continuing as long as you are able... When you can not do the prescribe reps move on to the next exercise and keep the reps moving up!


The Overhead Squat

Friday April 11, 2014


WOD

A. Back Squat 70% 3xMax Reps

B. 3 Rounds For Time:
    400M Run
    15 Deadlift 70/100kg

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Ten Things We’ve Learned About Squats

Thursday April 10, 2014


Weightlifting Class Tonight!


WOD

A. Gymnastics

B. For Time:
    100 D.P-U.B.P-U?

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Bodyweight Mechanics are Basic for a Reason

Wednesday April 9, 2014


WOD

A. 2 Position Snatch (Knee and Floor)

B. For Time
     50 Wall Ball
     15 Alt DB Snatch 50/35
     40 Wall Ball
     15 Alt DB Snatch 50/35
     30 Wall Ball
     15 Alt DB Snatch 50/35
     20 Wall Ball
     15 Alt DB Snatch 50/35
     10 Wall Ball
     15 Alt DB Snatch 50/35

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WANT A GOOD WORKOUT? INTENSITY SHOULD FOLLOW FORM

Tuesday April 8, 2014


KETTLEBELL CLASS 7-8



WOD

A. Push Press 1-1-1-1-1-5-10

B. For Reps
     1 Minute of Pull-Ups
     2 Minute of Push-Ups
     3 Minute of Squats
     4 Minute of KBS 1/1.5kg
     3 Minute of Squats
     2 Minute of Push-Ups
     1 Minute of Pull-Ups

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Will We Ever Accept that Exercise is Often the Best Medicine