02.27.2013
February is almost over—HOLY CRAP!!! I’m not ready, although, I am ready to be able to run outside instead of rowing, burpees, or jumping rope! We have just received a shipment of our SFH Recovery Protein, in Vanilla and Chocolate! If you have any questions about if you should be taking it or what its […]
01242013
KICKBALL at Island Park in 2 days! Come cheer us on! Games start at 9am!! (No 9am or 12pm classes on Saturday because of KICKBALL! On-Ramp is still on at 10:30!!!) OLY– 3-position Snatch (High to Low), every 30 seconds for 5 minutes. (Keep light, work on technique) STRENGTH– Bench 5-5-5-3-3-3-1-1-1 WOD– E.M.O.M for 10 […]
9.18.12
REMINDER: The Tardiness rule will FOREVER be in effect! For every minute you are late for a class you will complete 5 Burpees! SWOD: Level 1: Dead Lift 5rm M. E. (+10lbs) Pull-Ups 3x rm Level 2: Press 5@ 65%, 5@75%, 5+@85% Tabata Pull-Ups/ Ring Rows […]
8-6-12
HAPPY MONDAY! Hope you all had a fantastic weekend! Today’s WOD is a doozy! Get prepared! But you guys are all pretty awesome so you should have no problems! 🙂 Skill- Back Squat & Press (3×5, +5lbs) WOD- 3Rounds: 5 (heavy) Kettle Bell Swings 5 Burpees 200m Sprint 5 KB Swings 5 Burpees 200m Run […]
3.31.12
Great Tabata Workout today! Full of shoulders-ground, burpees, and air squats! Enjoy your weekend, See you Monday!! Take a look at the great athletes we have in here! Grimacing facial expressions are found in almost every picture! Feelin’ the burn! 🙂 [slideshow]