Monthly Archives: November 2014

12.1

12.1 Mobility/Warm Up Overhead Squat – 20min to complete – Add 15lbs to the percentages below 1×5@35% – 1×5@55% – 1×5@65% – 1×5@75% – 1×5+AMRAP@85% 50-40-30-20-10 Lunges (Bodyweight) KB Swings (44/25) Skill Practice – Hand Stand Holds/HSPU/HS Walks with remaining … Continue reading

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11.22.14

Our very own Coach Stacy Fields will be hosting a one hour Clean & Jerk seminar, this Saturday (11/22) starting at 10am. This is free to all members and will be in lieu of the 10am WOD. You should plan to be … Continue reading

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11.21.14

11.21 Stretch/Mobility Chipper 20 HSPU 30 Pistols 40 Ring Dips 50 Lunges 60 KB Swings Stretch Community dinner immediately following 6p class

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11.20.14

11.20 Stretch/Mobility Front Squat – 10min to complete – Add 10lbs to the percentages below 1×5@35% – 1×5@40% – 1×5@50% – 1×5@60% Tabata Style – 1 min stations – 10sec rest 3 Rounds – Score total Reps – 1 Calorie=1 … Continue reading

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11.19.14

11.19 Stretch/Mobility Strict Press – 10min to complete – Add 5lbs to the percentages below 1×5@35% – 1×5@40% – 1×5@50% – 1×5@60% AMRAP – 8min 8 Wall Balls (20/14) 8 High Hang Power Clean (95/65) 8 Box Jump (24/20) Skills … Continue reading

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11.18.14

11.18 Stretch/Mobility Dead Lift – 10min to complete – Add 10lbs to the percentages below 1×5@35% – 1×5@40% – 1×5@50% – 1×5@60% 3 RFT 15 Shoulder to Overhead 20 Burpees 25 Ab Mat Sit-Up’s Plank Series x 2 – 20 … Continue reading

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Upcoming Event

Our very own Coach Stacy Fields will be hosting a one hour Clean & Jerk seminar, this Saturday (11/22) starting at 10am. This is free to all members and will be in lieu of the 10am WOD. You should plan to … Continue reading

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11.17.14

11.17 Stretch/Mobility Burgener Warm-Up Squat Snatch – 10min to complete – Add 5lbs to the percentages below 1×5@35% – 1×5@40% – 1×5@50% – 1×5@60% For Time 50 Chest to Bar 150 Double Unders Skill Practice Hand Stand Holds/HSPU/HS Walks with … Continue reading

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Pro Tip… http://daily.barbellshrugged.com/better-kind-energy/

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11.15.14

11.15 Free Community Workout – Bring a friend, or 2 and join us

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