Holiday Schedule

By Gonzo / November 20, 2014 / Uncategorized / No Comments

Please join us for an early morning Thanksgiving Day workout.  We will be open from 8:30 until 10:30.  Come in, hit a hard workout, and then spend time with family eating good and watching football.  This will be a running clock format, so please come in, take charge of your own warm-up and get going. […]

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Friday’s WOD 11/21/14

By Gonzo / November 20, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 65% 5 @ 75% 5 or more @ 85%   WOD: AMRAP 10 Minutes Ascending Reps by 5 Push Jerk 95/65 Box Jump 24/20   Today’s buy in will be our press. Perform 5 reps at 65, 75 and 85 percent, respectively. Today’s WOD will include a couplet of push […]

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Friday 11/21/14 FITNESS

By Gonzo / November 20, 2014 / Uncategorized / No Comments

A).  3 Sets: Jump Rope 1 Minute Single Leg DB/KB Deadlifts x 10 (Each leg) Weighted Step Ups x 10   B). AMRAP 7 Minutes 10 Calorie Row 10 Box Jumps Rest 2 Minutes   AMRAP 7 Minutes .2 Air Assault Bike 12 Dumbbell Push Press   Rest 2 Minutes AMRAP 7 Minutes 10 Weighted […]

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Thursday’s WOD 11/20/14

By Gonzo / November 19, 2014 / Uncategorized / No Comments

Buy In: Deadlift 5 @ 65% 5 @ 75% 5 or more @ 85%   WOD: 7 Rounds: AMRAP 2 Minutes: 3 Deadlift 225/155 6 Burpee Over Barbell Rest 1 Minute   Today’s buy in starts with the deadlift.  Perform 5 reps at 65%, 75%, and 85%, respectively. For today’s workout we are going to […]

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Wednesday 11/19/14 FITNESS

By Gonzo / November 18, 2014 / Uncategorized / No Comments

A).  3 Sets, not for time: Max Strict Pull-Ups + 5 Negatives Max Dips Record total volume of pull-ups and dips.   B). AMRAP 5 Minutes: 10 Sit-Ups 10 Toes to Post   C). Every 4 Minutes, for 20 Minutes (5 Rounds) 200M Run 10 Burpees 20 Air Squats   A) We are going to […]

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Wednesday’s WOD 11/19/14

By Gonzo / November 18, 2014 / Uncategorized / No Comments

Buy In: A). 3 Sets: Max Strict Pull-Up Rest 1 Minutes   B). 10 Minutes: Handstand Hold/Walk Practice   WOD: 5 Rounds: 20 Overhead Reverse Lunge (Plate Hold 45/35) 12 V-UP     Today’s buy in starts with strict pull-up work. If you can perform more than 4 (in one set), then rest for 1 minute and […]

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Tuesday’s WOD 11/18/14

By Gonzo / November 17, 2014 / WOD's / No Comments

Buy In: Back Squat 5 @ 65% 5 @ 75% 5 or more @ 85% *Use last PR to base percentages   WOD: 3 Rounds: AMRAP 5 Minutes: 5 Thruster 95/65 7 Push-Ups Rest 1 Minute   Scale Up: Handstand Push-Ups   Today’s buy in will start with back squats.  We will perform 5 reps […]

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Monday 11/17/14 FITNESS

By Gonzo / November 16, 2014 / Uncategorized / No Comments

A). 800M x 2  Rest 4 Minutes   B).  3 Sets, not for time: 1 Minute Overhead Plate Hold 1 Minute Ring Support Hold   C). 3 Rounds: AMRAP 3 Minutes: 7 KB Swings (Russian) 5 Burpees Rest 1 Minute – Holding Hollow, or Hollow Rockin’   A).  Perform an 800M Sprint.  Rest 4 minutes. […]

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Monday’s WOD 11/17/14

By Gonzo / November 16, 2014 / Uncategorized / No Comments

Buy In: Every 2 Minutes for 10 Minutes (5 Sets) Hang Snatch + Snatch   WOD: Helen 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Last performed: 7/28/14 and 7/21/14   Today’s buy in will be some technique work on the snatch.  After a warm-up, we’ll set the clock and perform […]

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Saturday’s WOD 11/15/14

By Gonzo / November 14, 2014 / Uncategorized / No Comments

WOD: 5 Rounds for time 200M Run 10 Hang Power Clean 135/95 15 Box Jumps 24/20 20 Pull-Ups   Scale Up: 30/24 box jump.  155/105 Hang Power Clean.  6 Muscle Ups instead of 20 Pull-Ups Today’s workout will consist of a 5 round quadruplet.  This workout starts with a 200M Run, followed by 10 hang […]

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