12/31/14

CLOSED NEW YEARS DAY. COME GET YOUR WOD IN TODAY! “Stevie” v1.2 31 unbroken reps of each movement Wall balls Kb swings Overhead squats Sit ups Hang power cleans Shoulder to overhead Jumping lunges Push ups Thrusters Goblet squats Double unders Deadlifts 2 burpee penalty each time you mess up. Same weight for each barbell movement.

12/30/14

A) Establish a 1RM Choose from the following -L1: back squat, deadlift, bench, strict press -L2: back squat, front squat, bench, strict press, (power) snatch, (power) clean, btn snatch grip push press, overhead squat, jerk B) 4 rounds 4 power cleans 4 front squats 4 push press

12/29/14

A) Establish a 1RM Choose from the following -L1: back squat, deadlift, bench, strict press -L2: back squat, front squat, bench, strict press, (power) snatch, (power) clean, btn snatch grip push press, overhead squat, jerk B) 30-20-10 Row, calories Burpees over the erg Double unders

Sunday update, December 28th

Hey gang! Another short update this week, with big changes and a bigger update next time! I hope everyone had a good time over the holidays with family and friends and ready to get back to working out…gotta get a headstart on those new years resolutions! Limited schedule again this week, and it has been updated to reflect those changes. …

12/24/14

It’s an Xmas miracle! We’ll be open for a short bit today at 4pm if you wanted to get a wod in. Make sure you sign up!

12/23/14

A) Clean complex Every 2 minutes for 12 minutes B) “Madi” 100 double unders 90 supermans 80 squats 70 sit ups 60 lunges 50 push ups 40 box jumps 30 wall balls 20 burpees 10 pull ups We might do an impromptu open gym on xmas eve in the afternoon. If so, I’ll post on the website/Facebook once decided.

12/22/14

A) Bench press 20rm, 10rm, 3rm B) AMRAP 10 10 kb swings 10 box jumps

Sunday update, December 21st

Hey y’all! Short update this week, but I wanted to let you know a little bit about some big changes coming in the new year. Christmas schedule Limited hours this week and we are closed xmas eve and xmas day. Programming It’s a challenge to program for everyone with just one option for our classes. We tried to cover more …

12/19/14

A) Every 3 minutes for 15 minutes Snatch complex, increasing weight B) AMRAP 10 20 cleans 15 box jumps 10 pull ups

12/18/14

A) AFAFP 1000m row 50 wall balls -10 minute rest- 10 minute clock B) 0:00 – 2:00 AMRAP 2 Front squats 2:01 – 3:59 REST C) 4:00 – 10:00 AMRAP 6 6 power cleans 6 burpees over the bar