Monthly Archives: December 2015

Wednesday 12/20/15

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 31st 9am Only

January 1st Closed


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Lisa

Strength

For Max Load:

3-3-3-3-3-3-3

Thruster

Tuesday 12/29/15

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 31st 9am Only

January 1st Closed


IMG_2987

Sister, Sister

Conditioning

Beginner

AMRAP 10
100 Meter Overhead Walking Lunge (25/15lbs)
30 Sit Ups

Intermediate

AMRAP 10
100 Meter Overhead Walking Lunge (35/25lbs)
30 Sit Ups

Advanced

AMRAP 10
100 Meter Overhead Walking Lunge (45/35lbs)
30 Sit Ups

Monday 12/28/15

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 31st 9am Only

January 1st Closed


Conditioning

Beginner

3 RFT:

1200 Meter Run

30 Rings Rows

Intermediate

3 RFT:

1 Mile Run

30 Pull Ups

Advanced

3 RFT:

1 Mile Run

50 Pull Ups

Wednesday 12/23/15

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 24th 9am Only

December 25-26th Closed

December 31st 9am Only

January 1st Closed


Conditioning

AMRAP 20

2 Rope Climbs

20 Pistol Squats

40 Double Unders

Tuesday 12/22/15

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 24th 9am Only

December 25-26th Closed

December 31st 9am Only

January 1st Closed


Strength

5×3 Push Jerk

Monday 12/21/15

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 24th 9am Only

December 25-26th Closed

December 31st 9am Only

January 1st Closed


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Tasha

Conditioning

5 Rounds For Time

200 Meter Run

25 Dumbbell Thrusters

15 Toes 2 Bar

Friday 12/18/15 Re-Testing

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge[

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 24th 9am Only

December 25-26th Closed

December 31st 9am Only

January 1st Closed


Conditioning

“Helen”

3 Rounds For Time

400 Meter Run

21 Kettlebell Swings

12 Pull Ups

Thursday 12/17/15 Re-Testing

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge[

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 24th 9am Only

December 25-26th Closed

December 31st 9am Only

January 1st Closed


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Carlos

Conditioning

AMRAP 5

5 Shoulder To Overhead

5 Burpees Over The Bar

-Rest 5 Minutes-

For Time:

500 Meter Row

Wednesday 12/16/15 Re-Testing

Upcoming Events

December 7-January 8th Bring-A-Friend Challenge[

January 9th-2016 Lean & Mean Challenge

Holiday Schedule:

December 24th 9am Only

December 25-26th Closed

December 31st 9am Only

January 1st Closed


Our girls are getting STRONG!!

Conditioning

800 Meter Run

10 Power Snatches

20 Box Jumps

15 Thrusters

30 Sit Ups

10 Overhead Squats

20 Box Jumps

15 Push Press

30 Sit Ups

800 Meter Run

Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman