02.24.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ 92% 1×10 @ 40% WOD: 10:00 to hit a heavy PC+PC+PC+Jerk […]

02.14.2014

It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow (Saturday):: 8:30am is the ONLY CLASS. at 10:30 we are heading over to the Special Olympics Polar […]

02.03.2014

WARM-UP: AMRAP in 3:00 5 Bent over Rows 5 Cleans 5 Press 5 Backsquats STRENGTH: Backsquat: Hit a set every 1:30 1×5 @ 60% 1×5 @ 70% 1×3 @ 80% 1×2-3 @ 90% 2×3 @ 80% 1×10 @ 40% WOD: OTM for 16:00 Clean & Jerk (work up to as heavy as possible) WOD: OTM […]

07.01.2013 [monday]

We went to an Olympic Lifting Seminar over the weekend taught by Doug Chapman; it was amazing! We learned a lot of new “cues” that make the movements much simpler. So today, we are giving those new cues a try  by relearning the Clean 🙂 [slideshow] A couple of accomplishments today: Stephanie did her first […]