Monthly Archives: February 2016

Monday, February 29 Gym Open@ 5:00pm

Jordan displayed impeccable form throughout the entire 20 minutes of 16.1 HEADS UP FOR MONDAY NIGHT’S CLASS: Even thought buses are cancelled (yet again), we will still run our class. Jack, Karsten, Jordan, Tasmin and Di have all done 16.1 … Continue reading

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Friday, February 26 Gym Open @ 6:15am

PREPARATION: Row for 5 minutes at a relaxed pace 10 minutes of Mobility work – focus efforts on opening up the shoulders. For examples of upper body mobility work, check out these videos and Kelly Starrett’s MobilityWOD: Banded Pec Stretch … Continue reading

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Thursday, February 25 Gym Open @ 6:15am

PREPARATION: Every minute, on the minute, for 6 minutes: Minute 1 – Hamstring Curls (feet in rings), 15 reps Minute 2 – Bird Dog, 10 reps Minute 3 – Reverse Snow Angel, 15 reps STRENGTH: EMOM for 14 minutes: 3 … Continue reading

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Wednesday, February 24 Gym Open @ 6:15am

Alexander Juan Antonio Cortes PREPARATION: Row 500m 25 Empty Bar Thrusters 15 Slam Balls STRENGTH: 5 sets of Three Position Snatch @ 70%: These should be controlled. High Hang Top of Knee From the Floor Met-Con WOD: 4 rounds of: … Continue reading

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Tuesday, February 23 Gym Open @ 6:15am

Donnie had to arrive late, but Di and Rusty stayed to cheer him on:) PREPARATION: posted in morning STRENGTH: EMOM for 10 minutes of : 2 Push Presses increase weight as form and feel allow Met-Con WOD: As casual or … Continue reading

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Monday, February 22 Gym Open @ 5:20pm

  PREPARATION:  3 rounds of: 1 lap of halls 4 Man on Fire Burpees 8 KB Taters STRENGTH: the idea this week is to use a weight that you feel represents what you SHOULD BE ABLE to Squat Clean and … Continue reading

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Some of these are beauties: http://www.hyperfitusa.com/hyperfit_usa/10-reasons-not-to-train-at-hyperfit-usa.html PREPARATION: 2 rounds of Row for 250m Hang from Pull Up Bar for 45 seconds to open shoulders and lats 10 Shoulder Touches while in Straight arm Plank STRENGTH: 1 set of 8 reps … Continue reading

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