Wednesday 10.08.14

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“Christine” another girl workout. This one is on the gym leaderboard. If you perform it RX (as prescribed) and have one of the top five scores in the gym make sure to write it down in the PR box. Good luck

Skills/Strength
4x10 Reverse hypers
WOD
CHRISTINE
3 Rounds
500m Row
12 BW DL
21 Box Jumps 20''

Tuesday 10.07.14

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For the next two weeks will be shifting gears a little. Before the workouts there will be no heavy lift, only skill work and some skill or core work after the workout. After these two weeks are over we will go back on our strength cycle.

Skills/Strength
3x20 Leg Lifts with Partner
WOD
MARY
AMRAP 20min
5 HSPU
10 Pistols (alt legs)
15 Pull ups

Monday 10.06.14

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Great job to all the teams that competed this weekend. Lindsay, Nick, Will and Sara ended up ninth place at the Tomato Massacre on Saturday and Ashton, Nicole, Zack and Breanne ended up placing fourth at Lifeworx on Sunday.

Skills/Strength
WUTSH
Turkish Get Up both arms
then
Acc. 3min of Hollow Rocks
WOD
NANCY
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)

Friday 10.03.14

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Did you pick your favorite day for yoga yet? Saturday after open gym at 11:00am or Sunday at 10:00am. We want to know your opinion. Please write your name under one of these days on the whiteboard at the gym. We will make our final decision by the end of this week.

Also this Saturday is the first Saturday of the month, that means 10:00am there will be a beginners class. Please invite friends or family to try out a class.

Skills/Strength
Find a New Back Squat 1RM
WOD
5 Rounds
250m Run
10 Squat Clean to Thrusters (L2 135/95, L1 95/65)
15 Burpees
Rest 2min
Skill/Strength/Mobility
Mobility/Flexibility

Thursday 10.02.14

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It is on, we got the party grill ready. Six burners with 72,000 BTUs. Come this Friday after the workout at 8:00pm. Bring your favorite dish, meet and/or beverage. It does not have to be Paleo. Also feel free to bring your significant other or friends. Anyone is welcome.

Skills/Strength
Partner GH Raise 3x8
WOD
10 Rounds
5 Strict HSPU(no more then 2 ab mats SUB DB press)
100m Run
Skill/Strength/Mobility
Then:Tabata Ab Mat Sit up