Programming Cycle 1 – Week 1 – Session 3 Intensity – 85% (CandJ – 80%, BS – 80%) A.) Power Jerks – 5×2 – Pull Progressions   B.) C and J – 8×1 @ 80%   – BS – 4×7 @ 80%   RDL’s – 4×10   C.) Hollow Rocks – 40 Mobility – 10...Read More

Fitness A1.  Back Squats – 5 x 7 w/4 Min Rest A2.  Strict Pull-ups – 5 x 5 – Between Sets  B.  3 Sets 10 x Deadlifts @ 55% 90 x Sec Cal Row  2 Min Rest  Performance  Warm-up – OHS – 2 x 10  A1.  Back Squats – 10 x 10 @ 40%-60% +...Read More

Programming – Cycle 1 – Week 2 – Load – Session 1 Intensity – 85% Notes: Most of those following this program will be pushed to edge this week. Go hard and get all the reps that you can. Strength – Try to finish your last set a little heavier than the week before. Always...Read More

Fitness A.  Every 75 Secs for 5 Sets 1/1 x TGU or Windmills Russian Swings for the remainder of the period B.  AFAP 10 – 1 Ladder Push-ups Sit-ups Goblet Squats Performance A.  Every 75 Secs for 5 Sets 1 x Power Snatch + 2 x Hang Power Snatch (Work on position 1 or 2)...Read More

6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEANS -5 DBL KB PRESS -5 SQUAT B. 5 RDS -10 R/L SNATCH -10M CRAWL FORWARD/BACKWARD  Read More

Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am. Fitness – Performance  A.  Take 20 Minutes to work up to a heavy 3 rep Back Squat B.  AFAP  1000M Row  70 x Sit-ups  60 x HR Push-ups  50 x Walking Lunges ...Read More

If you happen to have been following the weightlifting world as of recently you may have noticed that the 2013 Weightlifting World Championships are going on right now in Poland. If you have been following it even closer on sites like www.Allthingsgym.com you also may have noticed that all the Chinese seem to do is...Read More

Programming – Cycle 1 – Week 1 – Session 5 Intensity – 80% A.) Front Squat – Heavy 1 rep w/ pause – 7-10 lifts (challange 1 rep CandJ max weight)   B.) Snatch – 1 rep @ 80% – Pulls – 3×3   CandJ – 1 rep @ 80% – Pulls – 3×3  ...Read More

6:00 PM KB CLASS A. DEADLIFT 3-2-1-1-1 -15 PUSHUPS DURING REST PERIODS B. 10 EMOTM -7 R/L SNATCH C. 3 X 1 MIN.CRAWLING    Read More

Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am. Fitness A.  Every 75 Secs for 5 Sets 10 x Russian Swings 10 x Planks – Palm to Elbow B.  5 Min AMRAP 5 x Strict Pull-ups 10 x Goblet Squats 30...Read More