Monthly Archives: May 2014

Thursday, May 29 GYm Open @ 6:30 am

  SKILL: 5 rounds of  1 minute of each of the following: rest during balance of minute 5 Toes to Bar 5 HSPUs 10 KB Swings WEIGHTLIFTING: 5 minutes of EMOM 2 Hang Squat Snatch @ 75% 5 minutes of … Continue reading

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Wednesday, May 27 Gymnastic Class Cancelled:(

Sorry, animals, but Alex got called in to do a shift unexpectedly, so he will reschedule for next week. See you folks n the morning 🙂

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Monday, May 26 Gym Open @ 5:30 pm

Yes, it is going to be extremely hot in the weightroom…. ….. And outside… STRENGTH: 10 Minutes to establish a one rep Push Press max Met-Con WOD: this is an ascending ladder workout; you do the 200 run, then do … Continue reading

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Friday, May 23 Gym Open @ 6:15 am

  http://wilfleming.com/expand-your-toolbox-snatch-variations/#more-348   STRENGTH: spend 10 minutes working on Hang Power Snatch spend 6 minutes working on Hang Squat Snatch Met-Con WOD: 10 Overhead Squats @ 95 10 Box Jump Overs 10 Thrusters @ 115 10 Power Cleans @ 135 10 Toes … Continue reading

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Thursday, May 22 Follow up to Gymnastics

Check it out, gymnasts! http://www.t-nation.com/training/reflexive-strength-and-spider-man We are moving in a good direction!  

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Thursday, May 22 Gym Open @ 6:30am

  STRENGTH: take 15 minutes to work up to a 1 rep Max Clean Met-Con WOD:  15 Floor Wipers @ 115 2 laps of halls 15 Burpees 15 Clean and Jerks @ 115 2 laps of halls 10 Burpees 10 … Continue reading

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Wednesday, May 21 Gym Open @ 5:30pm

Alex is teaching us more gymnastic moves and progressions tonight at 5:30pm ALL are welcome! Handstand progressions Dip progressions Hollow positions Sit up and Push up progressions Muscle up progressions  

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