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30 Jan 2015

013115

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For Time:
1k Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
750m Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
500 Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
250m Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)

30 Jan 2015

013015 – Fire It Up Friday!

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The end of the month is already upon us and its time to move forward into February. January’s programming was put together by Coach G2. We have received a good amount of feedback and we appreciate it. Part of what we need from you is to be tracking your progress and letting us know how you are feeling or responding to the workouts. Coach Jen has programmed for this next month and it looks like it will be another fun month. 

We appreciate everyone’s patience with getting everything set up within the gym. Our top priorities are the pull-up rig, fans, rings and climbing ropes. We have been in communication with a few persons to get it done. It needs to be done correctly and we hope to have it completed by the end of next week.

Tomorrow is our in-house throwdown. There will not be any regular classes and open gym will not be available. That being said, I WILL be in the gym by 6:30AM for some private sessions. Open gym will be available from then until 9am, with a hard stop at 9am. The platforms will be available for the weightlifting class only as usual on Saturdays.

See y’all in the gym!

~Neal

29 Jan 2015

013015

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Pistol – 5 min
_____
B Squat EMOM 10 min @80 % of 3RM (~87% of 1RM)
then
RDL 3×8-10 @ 3020 tempo
_____
1. 30 Man Makers for time
rest 3 min
2. As many Man Makers in time it took to do part 1
rest 3 min
3. Complete as many Man Makers in part 2 for time

28 Jan 2015

012915

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DU’s – 5 min
_____
Bench Press 5 RM
_____
5 RFT:
15 GHD situps
15 P. Snatch (135/95#)
30 Du’s

27 Jan 2015

012815

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Clean 1RM
_____
Fran
21-15-9
Thrusters (95/65#)
Pullups

27 Jan 2015

Storm Aftermath

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We will reopen tomorrow with the gym resuming classes at noon and evening. 

26 Jan 2015

012715

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TGU – 10 min
_____
P. Press 3RM then 3×3 @ 90%
Ring Rows 3x ME
_____
1.Row 1k
Rest 3 min
2.Row as far as possible in time it took to row part 1
Rest 3 min
3.Row Part 2 for time

25 Jan 2015

012615

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DU’s – 5 min
_____
F. Squat EMOM 10 Min @ 80% of 3RM (~87% of 1RM)
then
Glute Ham Raise 3×10-12
_____
“Annie”
50-40-30-20-10
Du’s
SU’s

24 Jan 2015

Snow Day Make Up

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Tomorrow we will remain open after the 9:30AM class until 12pm. If you missed your workout tomorrow you can come on in and use the facility. The only class will be the 9:30AM but Open Gym will be available.

 

24 Jan 2015

012515

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Straight Bourbon
Teams of 4 split up work however, 1 person working @ a time unless annotated*
2 Rounds:
15 Rope Climbs (each person MUST do at least one)
20 Unison Pushups* (Up & down must be done together)
25 HSPU
50 arms interlaced situps
75 P. Cleans (135/95#)
100 Deadlifts (225/155#)
200 DU’s


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