Monday 1/12/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Strength: Hang Clean – 4×3 (60%-65%-65%-70% of C&J)

WOD: “Elizabeth” For time

21 – 15 – 9 of

Cleans (m:135#/f:95#)
Ring Dips

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Sunday 1/11/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10:30am to 12pm).

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Saturday 1/10/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Team WOD of 3: AMRAP in 15 minutes

150m Waiter carry with plate (m:45#/f:25#) rotation clock
SDHP (m:95#/f:65#)
Toes thru rings

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Friday 1/9/2015

Announcements:

  • Congrats to Nancy and Alex for making November’s Athlete of the Month!!
  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Skill: Ring Dip Progressions (10 minutes)
Strength: Power Clean – 5×3 (50%-55%-60%-65%-70% of C&J)

WOD: AMRAP in 12 minutes

3x Muscle-Ups (mod. 3x CTB for each Muscle-up)
10x Front Squats (m:135#/f:95#)
30x Double-unders

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Thursday 1/8/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Wednesday 1/7/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Strength:
Press – 5×3 (50%-55%-60%-65%-70%)
Jerk – 5×3 (50%-55%-60%-65%-70% of C&J)

WOD: “Randy” for time

75x Power Snatches (m:75#/f:45#)

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Tuesday 1/6/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Skill: Kipping – Progression to Ring/Bar Muscle-up (10min)
Strength: Front Squat – 5×3 (50%-55%-60%-65%-70%)

WOD: 3 Rounds for max reps of (Fight Gone Bad Style)

Squats
Push-Ups
V-Ups
Jumping Lunges
Row for Calorie

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Monday 1/5/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.

Strength: Deadlift – 5×3 (50%-55%-60%-65%-70%)

WOD: 100 lateral burpees for time with
1 ground to overhead EMOM (m:185#/f:115#)

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Sunday 1/4/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.
  • New Year’s week schedule December 29-January 2
    Monday – no change
    Tuesday – no change
    Wednesday – no 6:30 & 7pm session
    Thursday (New Year’s Day) – closed
    Friday – no change
    Saturday – no change
    Sunday – Closed due to parking lot re-paving.

Box closed today due to parking lot re-paving.

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Saturday 1/3/2015

Announcements:

  • 2015 Goals Challenge Begins January 19!!
    This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
    Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.
  • New Year’s week schedule December 29-January 2
    Monday – no change
    Tuesday – no change
    Wednesday – no 6:30 & 7pm session
    Thursday (New Year’s Day) – closed
    Friday – no change
    Saturday – no change
    Sunday – Closed due to parking lot re-paving.

Partner WOD for time:

60x Cleans (m:95#/f:65#)
60x Squats
60x Sit-ups
60x Thrusters (m:95#/f:65#)
60x Burpees

One partner works while other holds plank position. Partition workload as needed.

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