Squats

Front squat, 5 sets x 5 @80% *use training max

“Grace”

30 Clean and Jerks, 135/95

Note from the Coach;

We’ve purchased some new bumper plates etc that are located in the back. With the exception of the competition bumpers you are welcome to use them, just please return them back to the same place. They are a different brand and my OCD can’y handle them mixed up. Also, please take advantage of our Referral Program! We could use 25 new members before next month credit card statement :)

Snatch

Power snatch + Squat snatch

*quickly work up to a heavy set, no fails. This should not take more than 10mins.

“Wile E. Coyote”

3 rounds

60 double-unders

30 wall balls 20/15

15 dead-lifts 245/175

“La Cucaracha”

Teams of 2

2 rounds of 2:00mins at each;

Row for Calories

Hang power cleans 95/65

Box jumps 24/20″

Bear crawl

Prowler push

Note from the Coach;

The Strength Made Easy class is starting Monday the 29th. Please click on the page to read more about whats offered, times, cost, etc. The class will be capped at 8 people, first come first serve.

Squats

Back squats, 3 sets x 3 *across

Use either 70, 80, or 90% of your training max depending on how you feel warming up

On the minute x 12 minutes

Minute 1) 7 push jerks at either, 155/105 – 135/95 – 95/65

Minute 2) :45sec plank

Minute 3) 7 strict pull-ups

Note from the Coach:

We’ve had 2 very hard days in a row. Please listen to your body and scale appropriately. Also, look for more info on the Strength Made Easy class coming very soon.

“Jennifer Cicero’s Birthday WOD”

Buy in: 19 Thrusters 135/95

3 rounds

9 Clean and Jerks 135/95

23 Back Squats 135/95

28 Box jumps 24/20″

Cash out: 86 KBS 24/16kg

Note from the Coach;

Don’t kill the messenger, I had no involvement in the making of this workout :)

Enjoy!!

“Filthy 50″

50 box jumps 24″

50 jumping pull-ups

50 KBS 16/12kg

50 walking lunge steps

50 knees to elbows

50 push press 45/35

50 good mornings 45/35

50 wall balls 20/15

50 burpees

50 double-unders

Note from the Coach; 

The workout will start 15min after designated class time. Your warm-up will be a 200m run, then you will collect your equipment and do 3-5 reps of everything as you go. Then the timer will start, and we’ll get to work!

“Capoeira”

15 minute AMRAP;

10 Toes to bar

15 burpees

20 KBS 24/16kg

Note from the Coach;

Be sure and check Facebook to see all the WOD’s that have been posted for Saturday. We’ll start at 9:00am and I’m guessing it will last till early afternoon. We’ll do our best to run through it as fast as possible. More info coming soon!