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No Classes today due to Winter Storm Linus.

01 Feb 2015

Snow Day Part II

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I have been tracking the weather all night to see how this is going to play out. It appears that there will be 3-5 inches falling tonight beginning around 1am and then an additional 5-6 inches tomorrow morning during the commuting hours through mid day. Some of tomorrow is supposed to be a wintry  mix as well making roads unsafe.

Because of this, we will be closed tomorrow and reopening for Tuesday AM classes.

Be safe and warm!

~Neal

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


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