Big thank you to Bulldog for being a supporter and keeping us protected!

Saturday
Apr192014

NO OPEN GYM

NO Open Gym
Enjoy your Easter Weekend!
Regular Hours Monday

Enjoy the weather! Go for a run outside or something.

Friday
Apr182014

WOD Saturday 140419

Team Class WOD
10:00AM

Thursday
Apr172014

WOD Friday 140418

10AM and 4PM Only

Thursday
Apr172014

WOD Thursday 140417

SWOD:
Straight Legged Deadlift 5x10

CWOD:
"Randy"
75 Power Snatches (75/55lbs)

Notes:
This may be the first time with the SLDL for some of you. Give your knees a small bend and keep that angle constant throughout the movement. Only go as far down as you can without sacrificing your back angle. Your hamstrings will most likely be the limiting factor here. You'll probably find that you can go lower each set. Make sure you get a few warm up sets in before you start your 5 sets of 10.

The weight for Randy is supposed to be LIGHT! Scale accordingly. You should be able to throw the weight around at first. Since it's so light make sure you keep integrity of the movement. Chest up hips down each lift. You'll want to start using your hips early, otherwise you'll burn out quick.

Tuesday
Apr152014

WOD Wednesday 140416

Skill:
Muscle Up Work
Or
30 Strict Pull Ups and Ring Dips

CWOD:
"DT"
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight is rx'd at 155/105lbs for all movements.

Notes:
If you are close to a muscle up we will hammer some skill work. If you're still quite a bit off then a little bit of skill work alongside strict pull ups and dips to work that strength.

Deadlifts should feel LIGHT, HPCs should be medium, and jerks may be on the heavier side. Choose your weight accordingly.