Blog

5/25/13

For Time:

100 Double Unders/ 300 singles
30 HSPU
30 T2B
30 Jerks 135/95
100Ft Walking Lunge (135,95)

2/24/13

REMINDER: TODAYS 5PM CLASS IS CANCELED DUE TO OUR OLYMPIC LIFTING SEMINAR.

WE ARE CLOSED THIS MONDAY (5/27/13) IN OBSERVANCE OF MEMORIAL DAY. ENJOY THE DAY, SPEND TIME WITH THE FAMILY/FRIENDS ANNNNND TRY NOT TO CHEAT TOO MUCH! WE’RE WATCHING YOU.

Strength:

Deadlift 5-3-3-2-2-2-1

–rest–

21-15-9-6-3

Box Jumps 24/20
SDHP 95/65

For Time!

5/23/13

REMINDER: THIS FRIDAYS 5PM CLASS IS CANCELED DUE TO OUR OLYMPIC LIFTING SEMINAR.

WE ARE CLOSED THIS MONDAY (5/27/13) IN OBSERVANCE OF MEMORIAL DAY. ENJOY THE DAY, SPEND TIME WITH THE FAMILY/FRIENDS ANNNNND TRY NOT TO CHEAT TOO MUCH! WE’RE WATCHING YOU.

“Michael”

3 rounds for time of:
800 meter Run
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

5/22/13

Reminder: This Fridays 5pm class is canceled due to our Olympic lifting seminar.

Strength:

Push Press 5-3-3-2-2-2-1

———–

WOD:

12 Min Amrap:

200 Meter Run

15 Kb Swings 55/35

10 Strict leg raise (hanging from pull ups bar)

5/21/13

Reminder: This Fridays 5pm class is canceled due to our Olympic lifting seminar.

Skill WOD: 
Clean

7 Rounds of: 
5 HSPU
10 Cleans 135/95

For Time!

5/20/13

Tabata: (5 Rounds each)

Plank Hold

Air Squats

Leg Lifts

—Rest 5 Min—

10 Rounds of:
12 Pullups

12 Burpees

For Time!

Post Times to comments!

5/18/13

18 Min AMRAP

10 T2b
100 Ft Walking Lunge
20 BFSU
10 Burpees