30 Day Push Up Challenge. Starts Today. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups.

Strength/Skill
Back Squat 5-5-5 (add 5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)

Then

Should Press 5-5-5  (add 2 lbs - 2.5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)

WOD
A: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thruster
Push Ups
Warrior Sit Ups

B: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thrusters 50#/35#
Dynamic Push Up
Russian Twists 45#/25#

New Hours Added - Starting Wednesday we have new hours. Mon - Friday 6:45 and 9am (No 9am on Wednesdays)


WOD 
Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

 Then 

Every minute on the minute for 10:00 perform: 
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thrusters
Suggested loading of 45% of body weight.

Good job to these guys and girls for representing at Fitober Fest 2013.

Day 19 Paleo Challenge

Strength/Skill
Shoulder Press 5-5-5-3-3-3


WOD
A:Every minute on the minute for 10:00
“Dumbbell Bear”
5 Dumbbell Deadlift
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Light Weight


B:Every minute on the minute for 12:00
“Dumbbell Bear”
5 Dumbbell Deadlift
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Loading = 45% of body weight

  

Wednesday 11/07/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

 

 

Strength/Skill

Wall Climbs 3-3-3-1-1-1

 

WOD

 

A: For Time:

10 Dumbbell Thrusters (DBT)

1 Ring Row (RR)

9 DBT

2 RR

8 DBT

3 RR

…..continue reducing thruster reps by one and increasing pull-up reps by 1.

 

 

B: For Time:

10 Dumbbell Thrusters (DBT)

1 Pull Ups (PU)

9 DBT

2 PU

8 DBT

3 PU

…..continue reducing thruster reps by one and increasing pull-up reps by 1.

DBT Rx Weight is 45% of body weght.