Tuesday 11/20/2012

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.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Rope Climbs (if possible wear high socks)

WOD 

A: 3 Rounds for Time of:

10 Burpees
15 Deadlifts 

20 Box Jumps

B: 3 Rounds for Time of:

20 Burpees

15 Deadlifts (BW)

20 Box Jumps 24"/20"

Eddie working on his bench last week.

Monday 11/19/2012

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.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Power Snatch (from the ground) 3-3-3-1-1-1
 

WOD

A: 3 Rounds for Time:

250m Row

15 Sumo Deadlift High Pulls

15 Push Ups

B: 3 Rounds for Time:

500m Row

30 Sumo Deadlift High Pulls 75#/55#

30 Push Ups

Tom G and Mardy going at it on wall balls.

 

Friday 11/16/2012

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.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

Strength/Skill

Bench Press (close grip) 5-5-5-3-3-3

WOD

A: 3 Rounds for Time:

1 Snatch

105 Singles

B: 7 Rounds for Time:

1 Snatch (as heavy as you can manage)

35 Double Unders

Thursday 11/15/2012

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.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

 

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Tom G on his overhead squat

Wednesday 11/14/2012

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.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

Strength/Skill

Zercher Squat 5-5-5-3-3-3

WOD

A: 3 Rounds for Time:

10 Spiderman push ups

10 Dumbbell Power Snatches 5/side

10 ABMAT Sit Ups

B: 3 Rounds for Time:

30 Spiderman push ups

30 Dumbbell Power Snatches 15/side 60#/35#

30 ABMAT Sit Ups

Visitor Erin (right) from Green Bay taking in a WOD while in town for business.

 

Tuesday 11/13/2012

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.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving.

Strength/Skill

Kipping Pull Up Instructional

WOD

A: "1/2 Cindy" 10 Min AMRAP of:

5 Ring Rows

10 Push Ups

15 Squats 

B: "Cindy"

20 Min AMRAP of:

5 Pull Ups

10 Push Ups

15 Squats 

Adam working on his overhead squat.

Monday 11/12/2012

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
Hang Power Snatch 3-3-3-1-1-1

A: 10 min AMRAP
20 Wall Balls
20 Kettlebell Swings

B: 10 min AMRAP 
20 Wall Balls 20#/14#
20 Kettlebell Swings 55#/35#

Saturday's winning team is team 2 from the 9am session, Paulita, Amie, Nancy and Liliana O. They had an average of 223 total reps.