Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.   Fitness – Performance  A.  Handstand walks, holds, push-ups practice – 15 Minutes  B1.  Straight bar dips – 2 x 10  B2.  Ring Rows – 2 x 10 (Feet elevated on a box)  B3.  Stationary Weighted Lunges – 2 x25 (R/L)  B4.  RDL – 2 x 12  C.  AFAP  500M Row  50 x Double-unders  400M Row  40 x Double-unders  300M Row  30 x Double-unders  200M Row  20 x Double-unders  100M Row  10 x Double-unders  Sport  A.  20 Min Recovery Row  B.  Mobility  -Post results under comments   Read more

http://www.youtube.com/watch?feature=player_embedded&v=ISOhGcVPcLw Rest Day  Read more

A.  STRENGTH (Day 3/Week 1) Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10 “Yeah Buddy!!”  Back Squat – 1 x 20 or 5 x 7   Pull-overs – 1 x 20  RDL – 1 x 14  Pull-overs – 1 x 20  Strict T2B – 3 x 10  B.  GYM MET-CON ONLY  -Post results under comments    Read more

Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.   Fitness A.  Clean Progressions – (Pos 1, 2, 3) B.  Mini Angie AFAP 50 x Pull-ups 50 x Push-ups 50 x Sit-ups 50 x Squats 20 Min Cap    Performance A.  5 x 3 – Clean Deadlift + Hang Clean (Pos 2) w/2 Min Rest B.  Angie AFAP 100 x Pull-ups 100 x Push-ups 100 x Sit-ups 100 x Squats 20 Min Cap    Sport A.  EMOM – 10 Mins Power Clean + Hang Squat Clean + Push Jerk + Split Jerk B.  Choose Your Medicine Angie 100 x Pull-ups 100 x Push-ups 100 x Sit-ups 100 x Squats or Regionals 2011 100...Read more

A.  STRENGTH (Day 2/Week 1) Clean & Jerk – 3 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted Pull-ups – 3 x 10-12   B.  CFP Daily WOD WOD ONLY -Post results under comments  Read more