Archive for August, 2012

Protein is in!

If you ordered protein talk to me about picking it up.

Friday + Labor Day Schedule

Labor day — All classes are cancelled EXCEPT a 9AM WOD. Come enjoy a really easy workout before you have a day off 🙂

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells or Kettlebell
25 Back extensions
30 Wall ball shots, 20/14

+

If you want to
3 Rope climb ascents (Bring your socks)

WOD Thurs. 8.30

2 rounds:

60 DUs (double unders)

40 Wall balls (20/16)

20 Burpee Box jumps

 

M1: 20 DUs

M2: 150 singles jump rope

WOD 8.29.2012

Wednesday

“Bradley”

10 Rounds for time
Sprint 100m
10 Pull-Ups
Sprint 100m
10 Burpees
Rest 30 Seconds

WOD 8.28.12

Tuesday: (happy bday, Coach Chantell!!!)

39 min AMRAP:

39 DU
39 kb
39 WB
39 clean
39 ab mat sit ups
400 m run
Strength class is 5×5 strict press paired with 5×3 weighted strict pull up (or unweighted if needed)

WOD Monday 8.27.12

Monday:
skill: rope climbs
50 front squats 135/95
50 jumps over parallete; back and forth=1
50 pullups
M1:115/80
M2: 95/65
M3: 75/50

Shirts have arrived!!!!!!!!!!! (12 weeks later)

We have two kinds:

Muscle tanks for the guys

 Night gowns for the ladies….

or

Razerback tanks for the ladies

Form fitted t-shirts for the guys

$15 Don’t have a ton (really) get one quick. Please bring cash or check.