Tuesday


10730833_10152356531261599_6166061318499955250_n
Mobility Class with Sarah

WOD
For time:
21 Back Squats, 225 lbs
42 Sit Up (Ghd)s
15 Back Squats, 225 lbs
30 Sit Up (Ghd)s
9 Back Squats, 225 lbs
18 Sit Up (Ghd)s

BOX NEWS:
12/24 Class @8a. Class @1130.
12/25 Closed-Merry Christmas!
12/27 Bring a Friend Day 9a and 10a
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Monday


rowing

WOD
3 rounds for time of:
Run, 400 m
30 Air Squats
20 Push Press, 115/80 lbs

BOX NEWS:

12/25 Closed-Merry Christmas!
12/27 Bring a Friend Day
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

 

Saturday


Duffin

 

 

 

 

 

 

 

 

This is Chris Duffin.  #1 – check out his YouTube channel.  #2 – He holds the world record for the most weight deadlifted in one minute.  17,010 Lbs.   He went 405 for 42 reps!

Strength

How much weight can you deadlift in 60 seconds?

WOD

Partner Up

4 Rds

Partner A – 8 Hang Power Snatch (95/45) then 12 Snatch grip presses from behind the neck (Bar in a back squat rack position)

Partner B – Box Jumps while Partner A is working (24/20)

Score is total time minus 1 second for every box jump completed.

Holiday Kids Camp


10603716_678361462282764_1338886672089190795_n
December 29,30,31 and January 2. 11:00-12:30

 Registration is OPEN!

Our Holiday Kids camp aims to make exercise fun and to help your young athlete move better, safer and more effectively. Classes include a warm-up, skill work, workout, and game, making learning and exercise fun! Our camp enhances a child’s motor skills by teaching better movement and cognitive skills through engaging children during their workouts, which are scaled appropriately for their age. This class augments your child’s involvement in sports by incorporating strength and conditioning to improve on their overall athleticism. Your child’s confidence, both physically and mentally, will grow with each class.
Ages 10 and up. $100

Friday


10418503_10205497020534911_3802463822282304962_n

Strength
Press
5 reps @ 75%
3 reps @ 85
1+ rep @ 95%
Rest as needed between sets.

Metcon
4 rounds for time of:
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

BOX NEWS:
12/27 Bring a Friend Day
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

 

Thursday


chinese planks

WOD
For time:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40  American Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

BOX NEWS:
Today 12/18 Black Legion Stones and Kegs with Jeremy Pickett 9a- No sign up, just show up
12/27 Bring a Friend Day
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Wednesday


IMG_6962
WOD
3 rounds, each round for time, of:
5 Power Cleans, 135/95
10 Front Squats, 135/95
5 Jerks, 135/95
20 Pull-ups
Rest 1:30 between each round.

Tuesday


10858559_10152842670410943_8433683766409350491_n

Skill #1
Chinese planks

Skill
Review Stroke rate
Partner A Rows while partner B mobilizes
30seconds at each stroke rate
22/24/26/28/30/28/26/24/22

MetCon
For Time:
1500 m
Row Partner A can only row when Partner B is holding a front rack (135/95).
maximum of 250m before partners switch.