Dec 25, 2013
We have hosted at least one class every day for the last 365 days, but all good things must come to an end. We are closed today as we begin renovations in the gym. Due to the construction all workouts from tomorrow through the January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
The full holiday schedule:
Thursday, December 26: CLOSED
Friday, December 27: 6:00 a.m. and 5:00 p.m. at Washington Park (WP)
Saturday, December 28: 10:00 a.m. at WP
Sunday, December 29: CLOSED
Monday, December 30: 6:00 a.m., 5:00 p.m., and 6:00 p.m. at WP
Tuesday, December 31: one class at 10 a.m. at WP
Dec 24, 2013
There is one class today at 1200
Conditioning:
“Twelve Days of Christmas”
- 100 m run
- 2 Deadlifts
- 3 Burpees
- 4 Box jumps
- 5 Push-ups
- 6 Pull-ups
- 7 Sit-ups
- 8 Goblet squats
- 9 Kettlebell swings
- 10 Wall ball
- 11 Double unders
- 12 Handstand pushups
12 Rounds completed with structure of the song ’12 Days of Christmas’
Dec 23, 2013
One workout today at 1000!
Strength:
1) 3-3-3-3-3 Split Jerk
2) 5-5-5-5-5 Snatch Grip Deadlift – use the same same routine as you would setting up for a snatch and focus on your the first pull and hitting all positions correctly
Cash Out: 4×10 Dumbell Rows, as heavy as possible
Dec 20, 2013
Conditioning
“Solidarity Field Day”
In teams of two, complete AMRAP in 45 minutes. Work in any order. Everything must be completed before moving to the next round. Order can change each round. Once started, each station (except burpees) must be completed before moving to the next movement.
- 160m Sled drag (295 – 6 plates/205 – 4 plates), partners can work together, take turns, or any combination of the two. They can pull or push, together or separately, just move the sled through the 160m course.
- 6 x 16′ Rope Climbs, one partner working at a time (scale is 3 rope stand ups per climb)
- 800m Seabag Carry (50/35- one seabag per team), partners can work together, take turns, or any combination of the two. Just move the seabag through the 800m course.
- 50 Sledgehammer strikes (10/8), one partner working at a time. Hit the tire like you mean it.
- 10 Big Tire Flips, partners can work together, take turns, or any combination of the two. If you can’t lift the big tire as a team, you may recruit one coach or one opponent team member to assist.
- 50 Slam Ball (40/30), one partner working at a time. Slam the ball like you mean it.
- 60 Burpees, one partner working at a time. Burpees can be split up throughout the round at teams’ discretion.
Wall Ball
Dec 19, 2013
Strength
5-5-5-5-5 Romanian Deadlifts
Conditioning
Four rounds for time:
- 8 Pendlay Rows (135/95)
- 12 Lateral Burpees
- 400m Run
Rest 30 Seconds
Dec 17, 2013
Strength
1) 3-3-3-3-3 Push Press
2) Seven sets of complex:
- 1 power clean
- 2 Hang Squat Clean
- 3 Front Squats
Rest as needed between sets. Bar cannot return to the ground until the round is completed. The goal is to increase weight each round a la “the Bear Complex”.
Cash Out: 40 Strict Toes to Bar
Glow Belts!
