Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 3.7.14

NO CLASSES 4:15, 5:15 and 6:15….We will be running heats starting promptly at 5 PM for those registered in the OPEN!

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Read More

Thursday 3.6.14

6 RFT

100m Sprint

6 Thruster 96/65

4R/4L Front Rack Lunge 95/65

10 KBS 53/35

Read More

Wednesday 3.5.14

1

Teams of 2

40-30-20-10

Cleans 75/55

K2E

Box Jumps 20/24

Read More

Tuesday 3.4.14

1

1 Rep Max Press

Then…

10 min AMRAP

21 Air Squats

15 Sit-ups

9 Burpees

Read More

Monday 3.3.14

1

1 Rep Max Deadlift!!!

Read More

Saturday 3.1.14

**IMPORTANT**There will be no free 10 AM class Saturday morning. Oly will go on as scheduled. Don’t forget the RPM double under clinic is tomorrow at 12 and will run for 90 minutes. They will be bringing ropes if you would like to purchase one.

Read More

Friday 2.28.14

1

Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

Read More

Thursday 2.26.14

Deadlift

2 x 4 @ 60%

2 x 3 @ 70%

3 x 1 @ 80%

Then…

6 RFT

8 Jump Squats 45/35

8 Push Press 45/35

8R/8L Speed Step

Read More

Wednesday 2.26.14

3

Clean

2 x 4 @ 60%

2 x 3 @ 70%

3 x 1 @ 80%

Then….

“Clean Up” 8 min AMRAP

20 Hang Squat Clean (Buy In)

then….

3 Power Clean 95/65

5 Push-ups

7 Sit-ups

Read More

Tuesday 2.25.14

1 Rep max – Behind the neck press

Then….

Team “Lil Eva”

4 RFT

400m run (100m each relay style)

30 KBS 53/35

30 Pull-ups

Read More
/* ]]> */