Month: December 2012

End Of The Year Bash

WOD 12/31/12 For Time: 200m Row 25 Double Under 20 Russian KB Swings (55/35) 15 Push Press (95/65) 10 Back Squats (Body Weight) 5 Burpees   Rest approximately 1:1 and repeat for a total of 5 rounds. Time each round individually   Open gym tomorrow 11am-12:30 and 4pm-5:30. Come in and start your new year …

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New Year

Just a reminder that we will be closed on New Year’s Eve and New Year’s Day. Enjoy the last and first days of the year! Please enjoy New Year’s Eve responsibly. Starting Wednesday it’s on! Start setting new goals and get ready to break them! Don’t forget to spread the word about our 2 weeks …

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Tower

WOD 12-28-12 Back Squats: 3×10 AHAHP (as heavy as humanly possible) AMRAP in 13: • 100 M Run • 5 KB Snatch Right Arm (55/35) • 100 M Run • 5 KB Snatch Left Arm • 5 Goblet Squats (55/35) A group of some CFL athletes has decided to spearhead a Paleo Challenge. We love …

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Resolution Time

WOD 12/28/12 Deadlift Ladder – Quickly work up to ~75% of your 1 rep max and then complete one rep every minute adding 10lbs after each successful lift. Stop when your form breaks down or you can no longer complete a given rep during that minute. In an effort to save time try to do …

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Bully

WOD 12/27/12 Front Squat 3-3-3 Back Squat 3-3-3 Try to increase the load every set   For Time: 25-20-15-10-5 Dumbbell Thrusters (45/30) Push-Ups 2x Double Unders   Holiday Schedule: Monday, December 31 – 6am, 11:30am, 5:30pm (NO 5AM, 4:30pm, OR 6:30PM) Tuesday, January 1 – Open gym 11am-12:30pm and 4pm-5:30pm. You can show up anytime …

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Silencio

WOD 12-27-12 Deadlift: find a 5 rep max, then do 4 sets of 3 at that weight. 5 Rounds For Time: • 40 DU’s • 10 DL (225/155) • 20 Barbell Pushups • 5 Inverted Burpees Its getting to be that time! Our 2 weeks free promotionruns January 14-25, class times are at 11am and …

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Snow Day

WOD 12/26/12 In any order, Not for time:   500m Row Time Trial   50 Strict Pull-Ups & 50 Handstand Push-Ups (break up as necessary)   Max Wall Ball (20/14)   Max Double Unders in 2 minutes   Max Kettlebell Swings (70/55)   Holiday Schedule: Monday, December 24 – Open gym from 10am-11:30 am. You …

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Survivors

WOD 12-21-12 If you are reading this, you survived!!! Congratulations, now lets get to work! 15 mins of squat therapy: • PVC OHS facing wall • PVC OHS facing away from wall • Toes to wall, butt to ball • PVC pass thru’s in bottom of squat Amrap in 11: • 7 DL (225/155) • …

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