Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Speed WOD: “No Doubt” 21 Kettlebell Push-ups 15 Box Jumps (30/24″) 9 Strict Pull-ups   3 rounds for time     Post max reps at 85% and time to commentsRead more

Be thinking of your goals to work on through April!   “3/4 Time”   Max calories rowed in 3 minutes Rest 4 minutes Max rep Handstand Push-ups in 3 minutes Rest 4 minutes Max rep Body Blasters in 3 minutes Rest 4 minutes Max rep Double Unders in 3 minutes   For Score     Post score to commentsRead more

Class times are: 0600 and 1730 only   Functional Fitness Total Back Squat 1-rep max Shoulder Press 1-rep max Deadlift 1-rep max   For total score   Post score to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6-10 rounds of: 1 minute on, 1 minute off   Post total sprint distance to commentsRead more

  HAPPY NEW YEAR!!! 2014 New Year, New You!!   Gym ClosedRead more

   Before (2010) / After (2013) Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time     Post time to comments Compare to Monday, 31 December 2012Read more