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MONDAY 160111

Warm-up: Row 500m Crossover symmetry 15 leg swings 10 push ups Inch worms down Spiderman crawl back 15 slow squats 10 burpee pull-ups  Strength: Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat…

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The feeling of Success…

Remember the first time you did/got something you NEVER thought you could?   Maybe you hit the walk off home run  Maybe you saw your name on the Varsity team list (that was plastered to the gym door),  Maybe you got the offer about your…

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SATURDAY 160109

Warm-up: 15 ankle rolls 15 leg swings Run 400m Crossover symmetry 10 push ups Handstand practice Bear crawl down Inch worms back 15 squats Warm up movements Team WoD: 20 Min AMRAP in teams of 3 120 wall balls (20/14)- One athlete works, while another…

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FRIDAY 160108

Warm-up: Run 400m Crossover symmetry 15 matrix turns 20 good mornings Zombie walks down Samson lunges back 15 squats 15 hollow rocks 10 push ups 12 scorpions 15 Back extensions Warm up OH squats and movements WoD: For time: 30 Overhead Squats (135/95 lbs) 600…

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THURSDAY 160107

Warm-up: row or run crossover symmetry 10 push ups 15 hollow rocks 15 squats bear crawl down zombie walks back 10 scorpions 10 GHD situps 10 pullups Handstand practice   Barbell: Take 20 minutes to build to today’s 1-RM Clean & Jerk   Team WoD:…

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We are a gym and we don’t believe in resolutions.

Resolutions are fickle. It’s the one time of year when people feel obligated to make health and fitness claims…without regard for how they will accomplish these things or what it will take. Gyms experience a burst of attendance in January…and then back to normal in…

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WEDNESDAY 160107

Warm-up: Row or Run Samson Lunges down 15 leg swings Spiderman Crawl back Banded hip distraction 15 squats 10 push ups 10 pullups 15 good mornings   Strength: Every 3 minutes, for 9 minutes (3 sets) of: Back Squat x 5 reps @ 80+% of…

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TUESDAY 150105

Warm-up: Row 500m Crossover Symmetry Handstand practice 15 Hollow rocks 10 push ups 15 squats bear crawl down crab walk back 15 leg swings 10 pullups   Strength: Every 3 minutes, for 15 minutes (5 sets) of: Push Press x 2-3 reps Partner Wod: In…

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MONDAY 160104

Warm-up: Row 500m Crossover symmetry 15 hollow rocks 10 push ups 15 good mornings Samson lunges down Inch worms back 15 squats 15 leg swings 5 burpee pull-ups  Skill: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x…

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SUNDAY 160103

Recovery Day Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity…

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