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 DEVELOPMENT: Muscle Ups

03.04.2014

WARM-UP: 5:00 AMRAP
         5 DB Press
         10 Bar Rows
         15 Squats
STRENGTH:  8 Rounds, :15on/:15off
           1.) Handstand Push Ups
           2.) Strict Pull Ups
WOD:  8:00 AMRAP
      5 Toes to Bar
      5 Chest to Bar
      5 Burpee Box Jumps

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!!

WARM-UP:  5:00 AMRAP
          5 Push Ups
          10 Body/Ring Rows
          15 Awesomely perfect air Squats
STRENGTH:  2:00 test, 4:00 rest:
           1.) Dips
           2.) C2B (chest to bar)
WOD:  5 Rounds for Time: 
      25 Double Unders / 50 Single Unders
      10 K2E (Knees to Elbows)
       5 HSPU (Handstand Push Ups)

02.05.2014

WARM-UP:  *Shoulder PRE-hab work
          *3 Rounds: 
           3 HHPSn (High Hang Power Snatch)
           3 HPSn (Hang Power Snatch)
           3 PSn (Power Snatch)
           3 OHS (Overhead Squat)
STRENGTH:  10:00 to hit a heavy 3-position Power Snatch
           High Hang, Hang, Low Hang
WOD:  AMRAP in 7:00
      A1.) 150m Row (pace)
      A2.) 2 for 1 Wall Ball
      A3.) Superman
REST 7:00
      AMRAP in 7:00
      A1.) 100m Row
      A2.) Double Unders
      A3.) HSPU (Handstand Push Ups)

12.30.13 [monday]

The Christmas ‘hype’ is over, and the ‘New Years Resolution hype’ is on its way! Instead of having a “New Years Resolution” I’d rather think of it as a “New Year Goal”. The term resolution means solving a problem; but the term goal is an act of achievement. New Years Resolutions are often not solved because the problem is too big or will take too long to fix. Instead of trying to solve a problem lets focus on small steps along the way that can encourage you and others to keep striving for that main goal. Breaking your goals into shorter segments, (weeks, months, or seasons) works well to keep you on track. For example, if you want to add 50 pounds to your back squat in a year, you will need to add a little less than 5 pounds per month, every month, to reach that goal. Find a friend, that has a similar goal. Keeping each other accountable and encouraged will help you both!

If you have a goal in mind, talk to your coaches!! We can help set a plan into action and will keep pushing you towards that goal.

If you don’t have a coach to talk with, then now is your chance! The next on-ramp for beginners program starts January 13th!!! Classes will be held on MWF’s for 12 classes, at 10:30am or 7:30pm!! To register or to get more information just email us!!

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if you haven’t seen the gym expansion yet, take a look!

Want to follow one of our Athletes whose on track for the US Snowboarding Team!! Here is her blog! We miss you Brooke!!! Brooke Brewer’s Snowboarding Blog

WARM-UP:  2 Rounds:
          30 Air Squats
          20 Pass Throughs
          10 Push Ups
STRENGTH:  OTM for 8:00
           Odd: Back Squat
           Even: Dips/Push Ups (weighted)
           7@50%
           7@60%
           7@70%
           7+@80% (go until failure)
WOD:  AMRAP in 12:00
      3 Power Clean
      6 Pull Ups
      9 Bar Facing Burpees


07.24.2013 [wednesday]

Max-Effort Lift:  20:00 Bench
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
Assistant Movement: Banded Tricep Push Downs
                    1x close to failure
                    1x failure
Pulling Superset:  3 Rounds:
                   8-10 Supine Body Rows
                   12-15 Banded Pull Aparts (BPA)
WOD:  FOR TIME:
      5-4-3-2-1 Muscle Ups
      10-8-6-4-2 HSPU (Handstand Push ups)
      *alternating movements

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen!417035_349876178364583_1435946255_n
Max-Effort Lift: 20:00 Bench
                 warm-up: 10@bar, 8-10@40%, 5-10@60%
                 work: 3@70%, 3@80%, 3+@90%
                 back off: 10@50-60%
Assistant Movement:  Weighted Push ups
                       1x close to failure
                       1x to failure
                       *Superset with banded pull aparts 3x12-15
WOD:  AMRAP in 10:00
      8 HSPU (handstand push ups)
      8 C2B (chest to bar pull ups)
      8 Push Press 135/95#

05.29.2013 [wednesday]

Max-Effort Lift:  15:00 to find a new 1-3RM Close Grip Bench
WOD:  21-15-9
      Handstand Push Ups (HSPU)
      Dips
      Push ups
     REST 5:00
      21-15-9
      Pull ups
      Ring Rows / Body Rows

Meet our Niece: ZOE ANN SMITH born May 23rd!
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BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a motorcycle cruise over Memorial Day Weekend!

02.21.2013

BENCHMARK BENEFIT this weekend! Saturday starting at 12pm, join us for FRAN, DIANE, & ELIZABETH!! New PR’s are in  the horizon! 🙂
Pictures: POLAR PLUNGE (tight & bright themed), Power Cleans, Wall Ball, Burpees, Pull ups, Handstand push ups, Toes-2-Bar, Dead lift, Box jumps, & Snatching!

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OLY-  Power Snatch from blocks (above knee) 7×3 @ 40-50% 
*work on technique, but go heavier if form allows.
STRENGTH- Bench 5-5-3-3-1-1 (adding weight as reps decrease)
WOD-      3 Rounds:
50 Double Unders/ 150 Singles
15 Pull ups
MIDLINE- GHD sit ups 3×12