03.26.2014

Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!! ALL PROCEEDS GO TO THE SOUP KITCHEN and its a fun time for all!! Teams of 3 […]

03.18.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]

03.11.2014

WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS

01.03.2014

Mark your calendars!!! Tuesday January 14th at 7:15pm, we will be having an all gym meeting!!!We will be discussing setting SMART goals for this year, and other gym related topics!!! DON’TMISS IT!!! [slideshow] WARM-UP: 3 Rounds: Cindy + OHS 5 Pulls Ups 10 Push Ups 15 Squats 7 OHS (Overhead Squats) w/ empty bar STRENGTH: […]

04.24.2013

Max-Effort Lift: 15:00 to work up to a 5RM Unstable Bench Press Assistant Movement: HSPU (kipping allowed) 1x Max Reps (not to failure) 1x Max Reps to failure Pulling Superset: a.) Strict Bent over barbell row 3×8 b.) Band pull aparts 3×10-12 Upper body couplet: 6 Rounds: 1 15′ Legless Rope Climb 12 Hand release […]