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19 Dec
by: Published in WODs

Strength: 20 mins: Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (135/95).

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 135/95 score.

5 Pull Ups (if you went wide yesterday, go narrow today)
10 Table Top Extensions

WOD: For max reps:

90 second AMRAP of:

250/200M Row
Push Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Burpee AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pull Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Thrusters (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Push Press (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pendlay Rows (95/65) AMRAP

==

Friday!!! yay!…

Friday Before Christmas week!!!…YAY!!!  This workout will surely be harder than it looks…YAAAAAAAAAAAAAY!!!!!!!

That’s how we roll,

CG

==

Hugo Neves, Laura Baldassarre liked this post
19 Dec
by: Published in News and Updates

Friday 12/20 – Sunday 12/22

  • Normal Schedule

 

Monday 12/23

  • Box 1 = CLOSED
  • Box 2
  1. 6:30, 7:30, 8:30
  2. 11:00, 12:00, 1:00
  3. 5:00, 6:00, 7:00

 

Tuesday 12/24

  • Box 1 = CLOSED
  • Box 2
  1. 6:30, 7:30, 8:30
  2. 11:00, 12:00, 1:00

 

Wednesday 12/25

  • Box 1 = CLOSED
  • Box 2 = CLOSED

 

Thursday 12/26 – Friday 12/27

  • Box 1 = CLOSED
  • Box 2
  1. 6:30, 7:30, 8:30
  2. 11:00, 12:00, 1:00
  3. 5:00, 6:00, 7:00

 

Saturday 12/28

  • Box 1 = CLOSED
  • Box 2 = Normal Schedule

 

Sunday 12/29

  • Box 1 = CLOSED
  • Box 2 = Normal Schedule

 

Monday 12/30

  • Box 1 = CLOSED
  • Box 2
  1. 6:30, 7:30, 8:30
  2. 11:00, 12:00, 1:00
  3. 5:00, 6:00, 7:00

 

Tuesday 12/31

  • Box 1 = CLOSED
  • Box 2
  1. 6:30, 7:30, 8:30
  2. 11:00, 12:00, 1:00

 

Wednesday 1/1

  • Box 1 = CLOSED
  • Box 2 = CLOSED

 

Thursday 1/2

  • Box 1 = NORMAL SCHEDULE
  • Box 2 = NORMAL SCHEDULE

 

Friday 1/3

  • Box 1 = NORMAL SCHEDULE
  • Box 2 = NORMAL SCHEDULE
18 Dec
by: Published in Uncategorized

GS:  4 rounds for perfection:

1:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

2:

4-7 Deadhang Chest to Bar Pull Ups
10 V-Ups
4-7 Deadhang Chest to Bar Chin Ups (wide)
20 Alternating Leg Hollow Hold

WOD 1: For time:

30 Front Squats (135/95)
30 Hanging Knee Raise
20 Back Squats (135/95)
20 Burpees
10 Overhead Squats (135/95)
10 Pull Ups

10 min cap

WOD 2:  For time:

30 Front Squats (135/95)
25 Toes to Bar
20 Back Squats (135/95)
15 Handstand Push Ups
10 Overhead Squats (135/95)
5 Muscle Ups

10 min cap

==

Schedule…

All will be normal this week, but starting next week the schedule will get a little different.  Let’s take a good look at it!

Monday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Tuesday (Christmas Eve):  5:30 / 6:30 / 7:30 / 8:30 Wednesday (Christmas Day):  Closed
Thursday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Friday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Saturday:  Normal schedule
Sunday:  Normal schedule

Monday (12/30/13):  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Tuesday (New Years Eve):  5:30 / 6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00Wednesday (New Years Day:  Closed
Thursday:  Back to normal

Please note that outside of Thursday (1/2/14) Box 1 will be closed each of the days listed above)

Its going to be a tough week,

CG

==

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