12/31/10

Last Day of The Year!

Heres 2cents on how to make the next one better:

New-Years-Resolutions

4 Rounds w/ 3min rest

40 Box Jumps (20/12)

20 Bottom to bottom OHS (75/45)

20 Box Jumps (20/12)

20 Bottom to bottom OHS (75/45)

10Box Jumps (20/12)

20 Bottom to bottom OHS (75/45)

12/29/10

18 min AMRAP

2 Muscle Ups

3 Deadlifts (75% max)

4 HSPU

5 WallBalls

12/28/10

Hang Cleans: 5-3-1

Strict Press behind Neck: 10-10-10

then:

7 Rounds

3 Front Squats(185/115)

7 L-Hang Pullup

X'tra:

2k Row

12/27/10

Why its none other that our favorite trainer Matt's birthday!! So we gonna be doing something fun for it, hope you all can make it!

FIGHT NIGHT!!

Your gonna have to come in to see it ;)

12/22/10

Add caption

Merry Christmas Guys!! We will be closed Friday and Saturday but will be hitting it hard on monday! So make sure to rest up well and eat lots of good food.

3 Min Pistols or 1 legged squats

then

"Jackie"

1000m Row

50 Thrusters

30 Pullups

then

Tababta

12/21/10

20 Min AMRAP

5 C2B Pullups

10 Ring Dips

15 OHS

12/20/10

Guess who?

Deadlift: 5-5-5

Back Squat: 5-5-5

then

AFAP(as fast as possible)

Snatch (4000/3000)lbs

100 Box Jumps

weight/reps/rounds up to athlete

12/14/10

Evidence
 

Back Squat 5-5-5

"Dirty Thirty"

3 Rounds

30 Jumping Lunges

30 Squats

30 Jumping Pull Ups

30 Mtn. Climbers

12/13/10

Power Snatch 2-2-2

"Pyramid of Pain"

4 Rounds

10 HSPU

15 Power Snatches(95/75)

20 Double Unders

15 Thrusters(95/75)

10 Box Jumps

haha great picture

"Barbara"

5 Rounds with 3 min rest in-between

20 PullUps

30 PushUps

40 SitUps

50 Squats

12/6/10

I swear everybody is dancing

A. Push Press 3-3-3

B Push Jerk 3-3-3

20 Min AMRAP

4 1-Arm Snatch(2p/1p)

8 SDHP (75/55)

12 Russian Twists

12/1/10

Don't for get guys, please have dues by the 5th!

 Hang Snatch 3-3-3

OHS 5-5-5-5

"Annie"

50-40-30-20-10

Double Unders

SitUps