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Class Schedule

NO Class
July 4th 8:30 and 9:30 AM classes only!

Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM (Advanced on W, no class Friday)

Saturday
8:00 AM Open Gym
9:00 AM

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« February 2013 | Main | April 2013 »

28 posts from March 2013

March 28, 2013

March 27th

Strength

Hang Clean

3 - 3 - 3 - 3

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Conditioning

As many reps as possible in 12 minutes of:

    24 OH Lunge Steps

    12 Slamballs

Josh Terry front rack

 

March 27, 2013

March 26th

Conditioning

4 rounds for time of:

    500 meter row

    10 pull-ups

    10 front squats (115#/75#)

*Rest 3 minutes between rounds.  Score is total time including rest time.

Kevin front rack

March 26, 2013

March 25th

Strength

Plank Hold for 7 minutes

*Break up as needed to get 7 minutes of work.

-------------

Conditioning

As many reps as possible in 15 minutes of:

    10 kettlebell swings (70#/55#)

    10 Box Jump/Step Down (24"/20")

    10 Dips (Ring/Bar/Box)

Adrianna dip pic

March 25, 2013

March 24th

4 P.M. RUN CLASS AT BECKENDORF JH


Seth pic

 

March 23rd

8 A.M. SQUAT CLASS

Front Squat

5 @ 50% of 1 RM (2 sec hold at bottom)

5 @ 60% of 1 RM (2 sec hold at bottom)

5 @ 70% of 1 RM (2 sec hold at bottom)

5 @ 85% of 1 RM

Max @ 90% of 1 RM

------------------------------------------------------------------

9 A.M. WOD

Marcial front rack position

March 22nd

Conditioning

5 rounds for time of:

400 meter run

20 kettlebell swings (55#/35#)

Jessie CFK Shirt pic

 

March 22, 2013

March 21st

Strength

20 minutes to find 1 RM Clean & Jerk

--------------------------------------------------------

Conditioning

7 rounds for time of:

    25 Double Unders

    1 Clean & Jerk (75-80% 1 RM)

John Hughes Snatch Picture

March 21, 2013

March 20th

Conditioning

As many reps as possible in 20 minutes of

    5 sumo-deadlift high-pull (95#/65#)

    7 thrusters

    10 hang cleans

Taylor wilson push press

March 20, 2013

March 19th

Strength

Back Squat

3 - 3 - 3 - 3

-------------------

Conditioning

4 rounds for time of:

    10 Goblet Squats

    10 Burpees

    10 Abmat Sit-ups

Adrianna on box pic

 

March 19, 2013

March 18th

Conditioning

4 rounds for time of:

    400 meter run

    40 lunge steps

    10 renegade rows

Steger renegade row

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