8/12/16

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Strength:

Bench Press:

  • 5 @ 75% TM
  • 3@ 85%
  • 1+ @ 95%
Conditioning (Competition):

“Grace”
20 Clean & Jerks (135/95)

Strength:

Deadlift:

  • 5 @ 75% TM
  • 3@ 85%
  • 1+ @ 95%
Optional Strength Work:

Before or after class
Back Squat: 5×5 @ 75% TM

Mobility:

Overhead Distraction with external rotation bias: 1-2 minutes in each arm with contract/relax
*improves overhead position and front rack position

 

8/11/16

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk

8/10/16

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Strength:

EMOM for 5 Rounds:

  • 1 Power Snatch
  • 1 OHS
  • 1 Squat Snatch

*work up to a max weight

Conditioning (Practice):

10 min AMRAP:

  • 20 1-Arm RKBS (55/35) (10r/10l)
  • 20 Sit Ups
  • 20 Double Unders
Mobility:

Hip Mobility: SMR on Bar: 1-3 minutes on each leg (targeting the hamstring)

8/9/16

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Strength:

A. Strict Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

B. Weighted Pull Ups: 5×5

Conditioning (Practice):

Teams of 2 work to complete
15 min AMRAP:

  • 50 cal Row or Bike
  • 40m Sandbag/Plate Carry
Mobility:

Sit in the bottom of a squat for 3-10 minutes
*good for hip and ankle mobility
 

8/8/16

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St. Jude’s Charity WOD:

Thank you to all who helped make this past Saturday a successful Charity WOD. Together we raised $3,113 for the St. Jude Children’s Research Hospital!

Strength:

Back Squat:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Practice):

13 min AMRAP:

  • 10 TTB
  • 5 Box Jumps (24/20)
  • 3 Snatches (start at 65%, you may increase weight each round)
  • 200m Run
Mobility:

T-Spine Extension Smash on Foam Roller: 1-3 minutes
*Improves neutral spine position and shoulder function

8/7/16

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Open Gym today from 10AM – 12PM!
Yoga is canceled, but will return next Sunday at 12:30PM!

8/6/16

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Today’s Schedule

Saturday Classes:

  • 9AM Foundations
  • 10AM – Open Gym
  • 12PM – WOD for St. Jude’s
Reminder:

Yoga is canceled tomorrow. Open Gym is still on from 10AM – 12PM Sunday!

WOD for St. Jude’s

Today, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude. Workout starts at 12PM!
A partner workout is programmed. Please sign up for a heat HERE. If you haven’t already signed up for a heat, we can always pair you up !

Focus of  Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps

8/5/16

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This Week’s Schedule Changes:

Saturday Classes:

  • 9AM Foundations
  • 10AM – Open Gym
  • All other classes are canceled for St. Jude’s WOD

Yoga is canceled this Sunday

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.
A partner workout is programmed. Please sign up for a heat HERE

Strength:

A. Bench Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Deadlift

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Practice):

10 Rounds:

  • 5 TTB
  • 3 Snatch (135/95 or 60-70% 1RM)

(15 min cap)

8/4/16

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This Week’s Schedule Changes:

Saturday Classes:

  • 9AM Foundations
  • 10AM – Open Gym
  • All other classes are canceled for St. Jude’s WOD

Yoga is canceled this Sunday

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.
A partner workout is programmed. Please sign up for a heat HERE

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Kipping
  • Pull Ups/Ring Rows
  • Press

8/3/16

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This Week’s Schedule Changes:

OLY:

  • Thursday @ 6:30PM
  • Saturday OLY is Canceled

Saturday Classes:

  • 9AM Foundations
  • All other classes are canceled for St. Jude’s WOD

Yoga is canceled this Sunday

WOD for St. Jude’s

On Saturday August 6, 2016, we are holding a Charity WOD to benefit the St. Jude Children’s Research Hospital. A suggested $40 donation gets you participation in the workout followed by a party with beer, cider, and iced coffee included. The after-party will also have food, raffle prizes, and more! All proceeds will go to St. Jude.
A partner workout is programmed. Please sign up for a heat HERE

Strength:

A. Strict Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Weighted Pull Ups: 5×5

Conditioning (Competition):

10 min AMRAP:

  • 50 Burpees
  • 50 Wall Balls (20/14)