WOD for Wednesday 020112 — Click Here For Today’s Schedule
Push Press
3-3-3-1-1-1
–Rest–
AMRAP in 8 Minutes:
3 Push Press (use 75% from last set)
5 Ball Slams

Post Push Press Loads and Workout Time to Comments
For the strength segment, perform Push Presses (not Jerks — ie, no rebend of the knees) increasing the load each set up to the heaviest 1 rep you can get for the day.  Don’t forget to ring the cow bell with your PRs!

For the conditioning workout, use 75% of the heaviest weight you lifted on the Push Press from the strength segment.  This should be heavy.  You CAN take the bar from a rack today.  Use a heavy ball for slams.

Greg Everett demonstrates the Push Press – take note of how he lowers the bar and absorbs with his legs

Click here to view the embedded video.

WOD for Monday 013012 — Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
10 Deadlifts (225/155)
10 Bar Facing Burpees
Run 100m

Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength segment, perform sets of Back Squats working up to a Max Effort single rep for the day.  Make sure to squat all reps below parallel.

For the conditioning workout, scale the Deadlift load as necessary.  You should be use a load that will let you do most sets of the DL unbroken.  Take care not to hit your head on the bar during the burpees.  Sprint each 100m…take a few deep breaths before starting so you can avoid jogging and run as hard as you can each round.

ENDURANCE WORKOUT tonight at 6pm!

Breath and Fire – The Power of Mantra!

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All classes today will be held in the park behind the gym.  The gym is not open or available for any open workouts or strength training.

Meet in the big room adjacent to the gym!

The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info

WOD for Saturday 012812 — Click Here For Today’s Schedule
Coach Stew’s Choice

Post Workout Time to Comments
Today’s workout is Coach Stew’s choice.  It will be held in the park out back.  Be prepared to potentially get a little dirty.

MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am – Meet in the big room next to the gym! 

There is NO PILATES today!

WOD for Wednesday 012512 — Click Here For Today’s Schedule
Deadlifts
5-5-5-3-3-3
–Rest–
5 Rounds For Time:
12 Wall Ball (20/12)
12 Toes To Bar

Post Deadlift Loads and Workout Time to Comments
For the strength segment, add weight to the bar across all Deadlift sets working up to your heaviest set of three for the day.

For the conditioning workout, scale to Knees to Elbows if necessary.  On Toes to Bar make sure the top of your foot makes contact with the bar each rep.  The red line is the wall ball target for everyone.

Deadhang and Kipping Toes To Bar

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WOD for Monday 012312 — Click Here For Today’s Schedule
Overhead Squats
5-5-5-3-3-3
–Rest–
For Time:
50 shoulders to overhead (135/95)
The bar starts on the ground.
Anytime you put the bar down, do 6 Pullups

Post Overhead Squat Loads and Workout Time to Comments
For the strength segment, perform sets of Overhead Squats, taking the bar from the rack, working up to the heaviest set of three you can handle for the day.

For the conditioning workout, once the bar leaves the ground you must do 6 pullups anytime you drop it below your shoulders.  You can press, push press, push jerk, or split jerk to go from shoulders to overhead.

ENDURANCE WORKOUT tonight with 6pm!
In partners: 12 minute AMRAP. Divide the work however you choose between the partners. You have one rower and one abmat. Row as many meters and do as many hand release burpees over the abmat as possible.

Chyna Cho demos this workout

Click here to view the embedded video.