menu close menu

Latest Posts

0 comments

11/30/13

Warm-up: Coach's Choice. Strength/ Skill: Tabata Front Squats (95/65) 10 minutes of triple/double under practice Partner Metcon: 4rds: A) max effort hand power clean B) 5x HR push-ups and 200m run 4rds: A) max effort SDHP B) 5x Pull-up and 200m run 4rds: A)max effort Front Squat B) 200m run

read more
0 comments

11/29/13

I hope that everyone had a great thanksgiving, and ate all the great paleo food that you can handle(yeah right!). Now lets get back to work! Warm-up: Coach's Choice. Strength: Power Snatch 6x2 with 60-90 sec rest between. Clean Grip RDL's 6x3 @ 110% of your best clean. Metcon: BLACK FRIDAY: 6rds for time: 5x kb swing (R) 5x kb high pull ...

read more
0 comments

11/27/13 Thanksgiving

Warm-up: Coach's Choice. Strength: Push-Press 3-3-3-3-3-3-3-3 *you should peak at set 6 and repeat for 2. Metcon: "Turkey and Stuffing" 11 rounds for time: 13x deadlift (135/95) 28x sit-up 20x lateral jumps over the bar *make sure to set you back everytime you pick-up the bar!

read more