Friday 2013.02.01

Strength: Clean & Jerk

More Strength:

1a) 3×10 Weighted Dips
1b) 3×8 Glute Ham Raise
1c) 3×10 Dumbell Rows

Thursday 2013.01.31


A/B: Front Squat & Deadlift
C: Deadlift & Bench Press



For time:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

How much improvement did you make since your first Baseline attempt?

Wednesday 2013.01.30

Today is a mobility/rest day/make up day. Come in and do some targeted mobility, active recovery and light skill work, or make up a workout you missed earlier in the week.

Whole Life Challenge
Registration for the Whole Life Challenge is now officially open! Click HERE to sign up.

Once you create your account, you can invite friends and family to join your team. This is a great way for others to try to “dip their toe” (or fully plunge) into some healthy lifestyle changes in a fun and supportive environment.

Important Dates

February 10th (Sunday) – 12:15 – 1:45 p.m. – Whole Life Challenge Q&A Session at the gym

February 16th (Saturday) – 9 a.m. – noon – Whole Life Challenge Kick Off! Details on workout and prizes TBA.

E-mail Becky with any questions!

Tuesday 2013.01.29


Power Clean & Power Jerk



As many rounds as possible in 20 minutes of:

  • Run 400m
  • Row 400m

For total meters, rounded down to the nearest 100.


Monday 2013.01.28


A/B/C: Press & Back Squat


“Tango Echo November”

10 minutes, as many rounds as possible:

  • 10 Burpee over bag
  • 10 meter Walking Lunge
  • 10 Push Press
  • 10 meter Sprint
    All done with seabag ( 50/35)