Saturday, September 10, 2011

Chelsea

Warm up:  800 m run, 2 rds of Cindy

5 pull ups
10 push ups
15 squats

EMOM for 30 minutes

Friday, September 9, 2011

Weekend Snatch

Warm up:  Burgener 2 x 5 w/ pvc or light load

Skill/focus:  Power Snatch
build load 2 x 5, 1 x 3

Workout:

by Paula Jager CSCS as published in Natural Muscle magazine September 2011

Thursday, September 8, 2011

Weighted Wheels

Warm up:  3 x 100 m run, 10 squats, 10 push ups, 10 mtn clmbrs

Workout:
400 m run
15 goblet squats 50-55#/30-35#

Wednesday, September 7, 2011

(Dis)Grace

Warm up:  400 m run, 2 x10 push ups and 15 wall balls

Skill/focus:  Push Press
2 x 5, 1 x 3

Workout:

Monday, September 5, 2011

DELILAH
in loving memory

Warm up:  procession of tires; 2 x 200 m chain or sledgehammer run,
15 tire push ups, 15 tire jumps

Workout

Sunday, September 3, 2011

Sunday Hot Box Yoga

Yep, we're getting more flexible, we're increasing range of motion and it's thanks to Coach Janet and the regular attendees. 

Saturday, September 3, 2011

September's Birthday Bash Wod:  Aaron W, Zuli, Julian, Robby C, Summer, Scott B, Tanya, Tiffanie

Many personal PR's were achieved along with some new records for the LeaderBoard. We topped it off with an enjoyable dinner at GrillSmith.