Friday

0

Strength
Push press
5×3

Wod
GI jane

100 burpee pull ups
*if they need a band 5 burpees/5 pulls(so there isn’t as much transitions time)

Or

30 burpee muscle ups

Wednesday

0

Strength
5×2 Front squat

Wod
9 thrusters @95/75
9 toe 2 bars
9 box jumps

Amrap 9 min

2 min max wall walks

Tuesday

0

Strength 

spilt jerk practice


wod

5min

max cal row


5 min

max db snatch


5 min

max chest 2 bar pull ups


*3 min rest btw each round


February 24th, 2014

0

P.S.A

The last few weeks we have noticed an increase of fowl language. The words used at the gym are negatively affecting our community. Our community where young children are among us. No longer will this potty mouth behavior be accepted! 5 Burpees will be dealt out and to the accused. We ask that you guys hold each other responsible, If a trainer does not hear the profanity. So next time you say, “I can’t” get ready for burpees!

We want you guys to drop the stories and just try your best. Don’t worry about what you think other might think if you don’t make the lift. You guys are capable of a lot more then you think and all the hard training will show for it. So be smart when you’re lifting and don’t be afraid to go for that PR or go 5lbs heavier in the WOD. It may take you a couple more minutes to finish but we are all in it together. 

Monday

0

Strength
Bench
3×10

Wod
6 pistols
12 shoulder 2 overhead
Amrap 8

Friday

0

Strength
Pendlay rows
5×5

Wod
10 shoulder 2 over head each arm with 1 dumbbell.
10 alternating db snatch (10 each arm)
5rds

Thursday

0

Strength
Back squat
5×5
Wod
Angie
100 pull ups
100 push ups
100 sit ups
100 air squats

Wednesday

0

Snatch practice

Wod
50 double unders
10 power snatches @95/65
10 ohs
10 overhead lunges

Amrap 15