Tuesday 10/28/14

6:00am, (4:00pm private), 6:00pm, 7:00pm buy in: 5 minutes double under practice   WOD: 18-15-12-9-6 of pull ups push ups sit ups squats   10:00 core  
Hillary no comments

Week 4 Challenge Updates

What a great week with sugar free burpees and a ton of team encouragement. Several of you came in during the PM classes  despite having already worked out in
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Monday 10/27/14

6:00am, 7:00am(level 1), 6:00pm, 7:00pm Strength: Back Squat 3-3-2-2-2   WOD: 40-30-20-10 of kettle bell swings broad jumps
Hillary no comments

Friday 10/24/14

Tanyeka and Matt hurdle kicking.
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Thursday October 23 RUNNING!

  6:00am, 6:00pm, (7:15pm private session) buy in: spend 5:00 on double unders WOD: 1600m run 21 clean and jerks 800m run 21 clean and jerks 1600m run  
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Wednesday 10/22/14 How Many Power Snatches Can You Do?

  6:00am, 5:00pm (level 1), 6:00pm, (7:15pm private team training) Strength: Push Press 5-5-3-3-3   WOD: In 1:00, perform 5 candlesticks 10 shoulder taps 1 power snatch next minute,
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Tuesday 10/21/14

  6:00am, 6:00pm, 7:00pm, (8:15 private session) Buy in: 60 partner ball heaves WOD: 16 power cleans 16 Russian twists 16 box jumps 6 rounds for time Cash Out:
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Challenge Updates, Week 3

Week 2 has come to an end and I was happy to see people staying after class when they could, coming in a little early, and even stopping by
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Monday 10/20/14 NEW LIFT CYCLE

  6:00am, 7:00am (level 1), 6:00pm, 7:00pm (NEW LIFTING CYCLE CONSISTS OF BACK SQUAT, PUSH PRESS, AND DEADLIFT.) Strength: back squat 5-5-3-3-3   WOD: fight gone bad style of:
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Sunday 10/12

  8:30am Strength: Take 15:00 to develop a flawless Clean and Jerk. Allow form to dictate your weight. WOD: 12 box jumps 6 thrusters 6 bar facing burpees Group
Hillary no comments