• 101001 Friday “Green Machine”

    101001 Friday “Green Machine”

    Strength/Skill Work Power clean: Work towards a heavy set of 5 WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations for three rounds: Tire Flips Row 10m Line sprints Rest

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  • 100930 Thursday

    100930 Thursday

    Grokfest 2010 from Jon-Paul on Vimeo. Strength/Skill Work Single support deadlift: Do not exceed 5 sets of 5 reps per leg WOD 7 Rounds of: 5 burpees 50ft weighted walking lunge (50/25lbs) 5 pull-ups For time. 15 minute time cap. October Announcements: Tuesday/Thursday Morning Classses changing from 6,7,8,9am to 530am, 630am, 830am and 930am. Please […]

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  • 100929 Wednesday “Ninja D”

    100929 Wednesday “Ninja D”

    Strength/Skill Push-press: Attempt to add 5-10lbs to your present 5RM or see your coach for the work set series if you missed at your last attempt. WOD 10 Hang power cleans (~80% of your HPC 5RM) 30 Box jumps 10 Hang power cleans 20 Box jumps 10 Hang power cleans 10 Box jumps For time. […]

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  • 100928 Tuesday “Tom-Tom”

    100928 Tuesday “Tom-Tom”

    Strength/Skill: Ring dips 5-5-5-5-5 Pay attention to the movement of your shoulder blades to have them go back and down to open your chest as you descend into the dip. Add load/reduce bands as you are able. WOD 4 rounds of: 200m run 10 thrusters for time. Thrusters: Use ~70% of your thruster 5RM. We […]

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  • 100927 Monday “Police Truck”

    100927 Monday “Police Truck”

    Strength/Skill Work Overhead squat: Work towards new 5 rep max OR complete the next work-set sequence if you missed your last OHS 5RM attempt. WOD AMRAP in 8 minutes of: 10 Overhead Plate Box Step-ups (5 per leg) 20 Double unders October Announcements: Tuesday Evening Class: 6-7pm Open Gym Hours: Mondays and Wednesdays 11am-1pm, Saturdays […]

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  • Class size discussion

    Class size discussion

    Eh Y’all (its a combination of Canadian and Southern lingo…)!! We’ve got two options as our program grows and we wanted to throw it out for discussion. Here are the options with our perceived pros/cons for each. Let us know what you think!! Option Increase class frequency – Have smaller, 1 hour-long overlapping classes offered […]

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  • 100925 Saturday

    100925 Saturday

    Strength/Skill Hang clean: Work towards a new 5rep or complete a session of work sets WOD 5 rounds of: 12 shoulder press (Use ~70% of Should press 5RM not to exceed 95lbs/65lbs) 12 toes to bar for time. This workout was last completed on 100511. October Announcements Tuesday nights: A class 6-7pm class will begin […]

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  • 100924 Friday “Cleaning House”

    100924 Friday “Cleaning House”

    Strength/Skill Work: Chest-to-Bar STRICT Pull-ups 5-5-5-5-5 Add load or reduce bands as you can while maintaining proper technique. (See post about proper pull-ups below.) WOD 20 power cleans 400m run 20 chest to bar pullups for time. Use ~80% of you 5 rep power clean not to exceed 135/95lbs. This workout was last completed on […]

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