Wednesday April 23, 2014


A. Deadlift EMOTM 60-65% 3x10sets *speed is key!

B. 6 Rounds For Quality
     30 Sec Box Jump
     30 Sec Rest

C. 4 Rounds For Time:
    15 KBS 1/1.5p (RH)
    10 Pull-Up
    15 KBS 1/1.5p (LH)
    10 Knees to Elbow

D. 3 Minutes Max Sit-Up

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Tuesday April 22, 2014


A. Hang Power Snatch 3-3-3-3-3-3

B. EMOTM 10 Minutes
     3 OHS same weight as A.

C. "Death By"
     Thruster 30/45kg

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Episode 136: Technically Better Fran

Monday April 21, 2014


A. Handstand Practice 

B. 3 Rounds For Max Reps:
     1 Min Power Snatch 35kg 
     1 Min Wall Ball 
     1 Min Box Jump 20" 
     1 Min KBS 1p 
     1 Min pull-Up 
     1 Min Rest 

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Thursday April, 17, 2014

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


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


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


A. Deadlift 5-5-5-5

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

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

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17 Reasons You're Not Losing Weight

Monday April 14, 2014


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


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