Year: 2016

Saturday Dec.31, 2016

Posted in Workout of The Day , December 30th, 2016

*HOLIDAY HOURS* TEAM WORKOUT JAN.2 @10AM TGU Heavy single Double under practice Front Squat (As Per Coach) ALT S.Leg glute bridge x10   EMOTM x15 Push Press x10 + 5 Burpees Wallballs x10 + 7 Burpees Pullups x10 + 9 Burpees

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Friday Dec.30, 2016

Posted in Workout of The Day , December 29th, 2016

S.Arm DB Bench Press 3×8 ALT WT Pullups Max Push Jerk Tabata Situps 3 rounds 21 T2B 15 Box Jumps 9 Hang Power Cleans  

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Thursday Dec.29, 2016

Posted in Workout of The Day , December 28th, 2016

RDL 8-8-8-8 ALT WT Pullups Back Squat 4×20 ALT S. Leg Hip Bridges 4×10 Super Baseline 500m row 40 Front Squats(65/35) 30 Twists 20 Burpees 10 Strict Pullups  

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Wednesday Dec.28, 2016

Posted in Workout of The Day , December 27th, 2016

4 sets Elevated BB Lunge x8 ALT BB Push Press 6-8 Reps 2 Position Clean (Pause) Clean & Jerk Clean Pulls 5-5-5 “Cindy” 20min AMRAP 5 Pullups 10 Pushups 15 Squats  

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Tuesday Dec.27, 2016

Posted in Workout of The Day , December 26th, 2016

*HOLIDAY HOURS* NO 6AM CLASS, EVENING CLASSES ONLY DBL KB Front Squat @22×1 5-5-5-5 Bench Press 5×5 Pendlay row 5×5 20 Mins 12 OHS 12 Box Jumps 12 Core Twists 12 Wallball

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Monday Dec.26, 2016

Posted in Workout of The Day , December 25th, 2016

Team Workout 10 AM Class is cancelled today due to poor traffic conditions  

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Sunday Dec.25, 2016

Posted in Workout of The Day , December 24th, 2016

Merry Christmas!!  

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Saturday Dec.24, 2016

Posted in Workout of The Day , December 23rd, 2016

2 rounds Wall walks x4 Patalettes x4 Cossak Lunge x4   Split Jerk (As per coach) “Fight Gone Bad” Rowing BoxJumps Wall Ball KBS Push Press      

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Friday Dec.23, 2016

Posted in Workout of The Day , December 22nd, 2016

*Holiday Hours* Morning and afternoon only 6am Class 1pm-3pm Open gym (Sign up only) Double Unders 4x 30/30 ALT Pullups Back Squat @23×1 Heavy Single Any Order 10min Cap 60 Front Squats 50 Pullups 40 Pushups 30 Situps 20 Dips  

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Thursday Dec.22, 2016

Posted in Workout of The Day , December 21st, 2016

E30 x10 HSPU Clean and Jerk – Single Clean Pulls 5-5-5 3min\1min row for Cals 3min\1min 10 Power Cleans 3 Hop over Burpees 3min\1min 10 Jump Switch lunges\10 Core rot.

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