Saturday, 10/1/16

Pre-Holiday Nutritional Challenge will begin on October 10th and end November 6th. Details will be posted in a few days.   “ISABEL” For Time – 30 Snatches 95/135   Barbell Basics @ 10am Primer: Tall Power Jerk 2×5 (60-65%) Work: Power Jerk (80% or more) Times: Razor 9:54 rx Luke 1:57 rx Shane 5:11 95 Raisa 5:11 65 JMac 6:59 rx Jessica 3:59 75 Ashley 3:20 rx Other Maurucio 6:36 Re’Jane ? Kevan 9:59 3Dee 10:04 Basic Barbell Ashley JMac Kevan...

Friday, 9/30/2016

5 sets every 2 minutes of: 2 squat clean (Build to today’s heavy double) at 40 past the hour For time: 1 minute plank 200 meter run 1 minute wall sit 30 ring pushups 1 minute hollow rock 400 meter run 1 minute hollow rock 30 ring pushups 1 minute wall sit 200 meter run 1 minute plank “Ninja” AMRAP in 12 minutes of: 12 calorie row 12 calorie airdyne Times: Melissa 20:16 William 15:50 Shane 13:03 Isa 19:05 Christy 19:39 Martha 18:32 Raisa 19:29 Miriam 17:36 Jordan ? Stacey 17:46 Vince 16:24 JMac 19:09 Gordon 15:36 CQ 15:48 Jill 17:42 Victor F 9:30 Vicki 16:46 Luke 18:07 Susana 16:37 Adriana 15:57 Ben 14:53 Caileigh 21:28 Cara 17:00 Mauricio 16:52 Tere 19:55 Carmen 18:13 Victor 17:05 Ninja Stacey 6 Other...

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Thursday, 9/29/2016

Lots of gym activities in October Please look at the white board 😉 3 rounds not for time of: 200 meter run 10 ghd sit ups 10 ghd hip extensions at 40 past the hour AMRAP in 12 minutes of: 5 split jerks @ 60-65% of 1 RM 5 burpees over the bat “Maximum Level” Power clean+ Squat clean 65%x (1+2) x 3 70%x (1+2) x 2 75%x (1+2) x 1 Rounds: Martha 9 65 Diana 8 55 Alissa 10+3 William 9 Carla 7 Steph 9+5 Carmen 8+4 55 Miriam 9+3 75 Raisa 7+7 65 Razor 8 115 Penny ? Jill 8+2 55 Stacey 8+3 65 Bull 8+3 115 John 6 135 CQ 4 mod Christopher 9 Roberto 7+5 105 Hollywood 7+3 mod Susana 11 Victor L 8+3 Herman 7 Sean 6 Jordan 8 Other Guru...

Wednesday, 9/28/2016

Yoga Tonight @ 6pm  3 sets of: 7 right leg hip thrust 7 left leg hip thrust 5 front squat @70-75 of 1RM at 40 past the hour 500 meter row then 30-20-10 of: Knees to elbow Kettlebell swings (16/24) Box jump over (20/24) then 500 meter row Times: Shane 15:52 mod Miriam 17:46 rx Alissa 19:50 rx+ Diana 19:20 Carmen 17:50 Martha 18:01 Raisa 20:11 Crystal 19:01 Penny 20:14 Lissette 22:57 Bull 19:39 rx JMac 22:33 rx Kevan 24:14 Hollywood 16:48 Caileigh 21:43 Victor F 13:48 mod Victor L 15:36 Adriana 15:54 Nico 18:06 Andrea 17:01 Tere 12:36 Vero 20:46 Tuesdays Roberto 12+27 Vicki 15+14 Yoga Ashley Guru CQ Christy...