• HOURS AND GYM INFORMATION

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Tuesday 9-1-15

WOD

A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

11896466_10206751339798428_1888995324494567867_oWork hard, play hard.

Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM, On-ramp canceled.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openKnowledge rests not upon truth alone, but upon error quote closealso. (Carl Jung)

 

 
 

Monday 8-31-15

WOD

A.
Every 90 Second, for 15 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

B.
For max calories:
3 Minutes of Rowing

Rest until the running clock reaches 4:00, and then…

For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:
3 Minutes of Rowing

Post three scores – calories/reps/calories

HF9A7215_Snapseed

 

Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openHe who is not courageous enough to take risks will accomplish nothing in lifquote closee. (Muhammad Ali)

 
 

Sunday 8-3-15

Open Gym 10:00am – 12:00pm

Suggested WOD

“Pike”

5 Rounds of:
20 Thrusters, 75/55
10 Strict ring dips
20 Push-ups
10 Strict handstand push-ups
50M bear crawl

For Time

Chief_Pike2U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openFor it is in giving that we receive. (Fquote closerancis of Assisi)

 

 
 

Saturday 8-29-15

TEAM WOD

Teams of three:
AMRAP 20
1-2-3-4-5-6-7-8- and so forth

Setup 3 stations:

WallBall Shots (20/14)
Toes to Bar
Deadlift (225/155)

Everyone starts at a different station and works at the same time. The first round consists of each athlete doing one rep at each station. The second round is 2 reps at each station, and so forth. Athletes cannot rotate to the next station until the whole team is ready to rotate. Take a knee until each station is complete.

Screen Shot 2015-08-28 at 10.29.54 PMA lot of PRs today! Great job!

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openIf you want AC go to 24hquote closer Fitness. (ZULK)

 
 

Friday 8-28-15

WOD

A:

Pull-up PR day!

We are going to spend the first half of each class working on Max Effort PullUp attempts. To win a free PullUp T-shirt the PullUps must be unassisted (No bands). Strict, kipping or butterfly. Full range of motion must be met and a coach must count your reps. Guys shirts for 30 and 40, Girls shirts for 20 and 30. Have fun!!!

B:

Annie

50-40-30-20-10 of:
Double-unders
Sit-ups

HF9A8822_Snapseed

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

 

 

 
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