Friday, July 25, 2014

Saturday. July 26th, Kettlebell Classes Canceled

We will unfortunately have to cancel kettlebell classes tomorrow morning.  For those of you that are still planning on training at home or at your local gym, this was the workout planned:
Flow Drill (15Min)
1 TGU into 3 Windmills into 3 Thrusters
Perform all on one side, then on the other.  Perform a total of 5 sets.
Strength (10 min)
One Arm Row 10RM
High Pull 10RM
Conditioning (10 Min)
20 Pushups
20 Alternating Swings
20 Mountain Climbers (each side)
20 Curtis P's (Total)    1 REP = 1 Clean, 1 Reverse Lunge, 1 Push Press on 1 side of the body
See you Monday!

Friday, July 18, 2014

WOD- Tough Love

Saturday 7/19/14

WOD- Tough Love

Establish your 5RM for:

 Double KB Clean and Press

 Double Snatch

Drop down to 50-70% of that weight to perform the following METCON:


    10 Double Clean and Press

    10 Front Squat

    10 Double Snatch

    10 Double Swing

Time Cap: 15 Min

Thursday, July 17, 2014

Thursday 7/16/14

Snatch Your Independence

Saturday, 7/5/14

Ladder ( Record time to completion and weight used)


Partner WOD

1) Partner 1 runs 400m, while Partner 2 completes 15 burpees.

2) Each partner alternates between snatches, and bodyweight lunges, across the course.  On 1 end of the course, partners perform the odd number of snatches.  On the other end of the course, partners perform the even number of snatches.  Between odd and even rounds, 1 partners is walking to the other end using a lunge, while the other partner walks behind them carrying the kettlebell overhead in a waiter's walk.  This pattern continues until they have completed the following  ladder.

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1...of snatches, alternated with bodyweight lunges and carrying the KB overhead

3) Partner 2 runs 400m, while Partner 1 completes 15 burpees

Friday, July 11, 2014

WOD- Max Effort 5

 SATURDAY, 7/12/14

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to 2/22/14

Thursday, July 3, 2014

Today's class is canceled

Sorry for the inconvenience, but today's kettle bell class is canceled for the July 4 holiday. Regular classes will resume on Saturday, July 5 at 8 and 9 AM. Please plan accordingly. Thank you.