February 1, 2018

Schedule ALERT: The 12 PM class is now cancelled Sorry for any inconvinience Please contact Roberto if you have any questions Burpee Challenge: 32/69 Warm up: Coach’s Choice +11 wall balls C.- Back squats E2MOM, for 14 minutes (7 sets): Back Squat 5 @ 45-55% 5 @ 55-65% 3 @ 65-75% 2 @ 75-85% 2 @ 80-90% 4-5 @ 80-85% 4-5 @ 80-90% at 40 past the hour: 50 Wall Balls (14/20) 100 Double Unders/ 300 singles 40 Wall Balls 80 Double Unders/ 240 singles 30 Wall Balls 60 Double Unders/ 120 singles * yes, I am aware that we did wall balls on Monday...

Wednesday, 1/31/2018

Burpee Challenge: 31/70 Yoga Tonight @ 6 pm Warm up: Coach’s choice + 10 wall balls C.- E2MOM for 20 minutes (10 sets): Power Clean + Split Jerk Build over the course of the 10 sets to something heavy. at 40 past the hour “Elizabeth” 21-15-9 of: Power Clean (95/135) Ring Dips N.- 10K...

Tuesday, 1/30/2018

Burpee Challenge 30/71 Warm up: Coach’s choice + 11 wall balls C.- Front squat EMOM for 5 minutes 2 @ 60% 2 @ 65% 2 @ 70% 1 @ 75% 1 @ 80% Rest one minute, and then… E2MOM for 10 minutes (5 sets): 1 @ 85% 1 @ 85-90% 1 @ 90+% 1 @ 90+% 1 @ 90+% N.- “Baseline” 500 m row 40 air ssquats 30 situps 20 pushups 10...

Monday, 1/29/2018

Burpee Challenge: 29/72 Warm up: Coach’s choice + 12 wb C.- AMRAP in 20 minutes of: 50 Wall balls (14/20) 50 Double unders 40 Box jumps (20/24) 40 Toes to bar 30 Chest to bar pullups 30 Burpees 20 Cleans (100/145) 20 Jerks (100/145) 10 Snatches (100/145) 10 Ring muscle ups N.- Jessica’s cupid shuffle plank...

Sunday, 1/28/2018

“Heath” AMRAP in 32 minutes of: 24 Burpees with a plate (15/25) 100 meters Odd object/ Partner carry 18 Over head weighted lunges, total (15/25) *The Plate signifies the added weight police officers carry with their vests and duty belts Heath Gumm, who was known by the nickname “Gummball,” had joined the sheriff’s office in 2012. He is survived by his wife, Natasha, and other family members. He had no children. Gumm grew up in a family of first responders, most of them firefighters. His father, James Gumm, is a retired West Metro Fire Protection District engineer, said Ronda Scholting, a spokeswoman for the fire department. Gumm graduated in 2004 from Denver’s Mullen High...