Evan Mathis

Oct 212014
 

Photo shoot tomorrow (10/22) at the 7:30AM class.

500m row,
Then in any order:

50 pull-ups
60 wall balls (20#/14#)
70 KB snatches (50#/35#) or DB snatches (45#/30#)

then, row 500m

 

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Oct 202014
 
Jamin Bracken liked this post

The holiday season is upon us. Here is an article to help keep your fitness goals on track.

http://breakingmuscle.com/strength-conditioning/how-to-get-and-stay-ahead-during-the-holidays
 photo candy_zpsde96d673.jpg
Stay away!! Think of how many burpees it takes to burn this off!

1a) Deadlift 7×2 (heavier)
1b) 7×2 Strict HSPU + 0:20 HS Hold (Add deficit if possible)

AMRAP in 10 minutes
5 power cleans (95#/63#)
5 front squats
5 push jerks
200m row

Oct 192014
 
It’s important to be able to measure your fitness and your progress. There are tons of tests you can use to gauge this, here is one that is really simple.

 photo Fitness-test-001_zps86087336.jpg
…and a not so easy way to test your fitness…

Also, don’t forget about the photo shoot for the website happening Wednesday @ 7:30AM. Please try to wear solid colors.

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WOD:

Snatch 3-3-3-3-3
-then-
MAX EFFORT Snatch @ 70%
WOD:
3 rounds for time
21 kettlebell swings (50#/35#)
15 knees-to-elbows
9 handstand push-ups
Oct 182014
 

Sunday’s class (10/19) will be cancelled. Sorry for the inconvenience.

Oct 162014
 
Jamin Bracken liked this post

photo (11)
Results from Thursday’s PM classes.

WOD:

“The Bear”
5 rounds (not for time)
Without dropping the bar or setting it down, complete 7 reps of the following complex:

– Hang power clean
– Front squat
– Push press (finish in the behind-the-neck rack position)
– Back squat
– Push press (finish in the front rack position)

Add weight each round. Take as much rest as needed between rounds.