This week’s schedule: Wednesday 12/31 (NYE) all normal classes except 6:30pm Thursday 1/1/15 – CLOSED for New Years Day Friday 1/2/15 – My Mom’s birthday!!! – business as usual For the complex, the bar will start on the ground and you will do the listed movements in order. Take as many sets as you need...Read More
The pause snatch is a full snatch, but with a 2 second pause in the hang position after the first pull from the ground. The hang is defined as middle of the thigh. In this position, your shins should be perpendicular to the ground, knees slightly bent with tension in the hamstrings, bar pressed into...Read More
Strength Back Squat 2,2,2,2 Conditioning 6 rounds, :60 on, :60 off: 5 box jumps, 24/20″ 5 hang power cleans, 95/65# ME front rack lunges, 95/65# With back squats today, do at least 4 heavy sets of 2 – you do not need to find a 2 rep max, but you may if you can fit...Read More
We’re going to take advantage of the sunny morning to get out and run today. This is a longer metcon, but we have put a time cap on it to keep people from overdoing it. You may also scale the rounds from the start and do 3 or 4 rounds for time. 5 rounds for...Read More
With a Partner for 6 Rounds 5 clean and jerks, 185/125# 3 rounds of Cindy Each partner will complete 5 clean and jerks the 3 rounds of “Cindy” then alternate until partners have completed 3 rounds each. Warm up to a heavy clean and jerk, either to 185/125 or about 80% of your 1RM, whichever...Read More
Christmas Schedule: Wednesday 12/24 – 6:00 am and 9:30 am only Thursday 12/25 – Closed Friday 12/26 – Regular Schedule The following workout is done in order of the tune “12 Days of Christmas.” For those not familiar, you will do 1 deadlift. Then you’ll do 2 HSPU, and 1 deadlift. Then you’ll do 3...Read More
Take about 20 minutes to find a 2 rep max front squat out of the rack. Keep those elbows high and squat low to utilize the bounce. For “Elizabeth” we are doing the power clean version – this should be a fast workout (under 10 minutes ideally, but closer to 5-7) so choose an appropriate...Read More
