Entries by Andrew Gonzales

(Non) Functional Friday April 10th

April 9, 2015 in /by

Strength 10 sets of 10 reps Front Squats Weight must be cleaned from the floor, measure will be total volume lifted. Goal- increase weight every set while completing all reps, if you failure or drop weight, must move on to the next set. 20min time cap. WOD For time 1000m row 100 DU’s 1 mile […]

Thursday April 9th

April 8, 2015 in /by

skill Work on pull-ups 15min Strict, kip, and butterfly WOD 50 KBS 40 HRPU’s 30 T2B 20 OHS (95/65) 10 Ring Rows Throughout the WOD, EMOM, 3 Burpees will be done and continue on until WOD is done.  Cashout Sprint 400m for time   

Wednesday April 8th-RIBBON CUTTING

April 7, 2015 in /by

There will be AM classes. Strength Bench 5-5-5-5-5 WOD  “Grace”  30 clean and jerks for time Ribbon Cutting Ceremony will begin at 5pm. As soon as the ceremony is done we will start “Grace” in a group staggered start. No strength for the evening class. We will have raffle prizes to our members and raffle […]

Tuesday April 7th

April 6, 2015 in /by

Strength DL 5-5-3-3-1-1 WOD 14:00min AMRAP  200m SB Run (10 SB before you run) 8 C2B 15 WBSU (20/14) Cashout 2:00 min max Calorie row  Edit     

Monday April 6th

April 5, 2015 in /by

Strength  Back Squat 5 sets of 6 reps Goal- Go 5-10# heavier than last weeks sets of 8 WOD  Performance 3RFT 25 WB (20/14) 15 Ring Dips 10 Power Snatches (95/65) Fitness– 3RFT 25 Air Squats 15 HRPU’s 10 KBS This is a revisited WOD from 3-9-15.    

Good Friday April 3rd- SUPERHERO

April 2, 2015 in /by

Warm up Kick ball Strength  Front Squat 5-5-3-3-3-3 WOD 3 rounds of… 18 Plate walking lunges (45/25) 10 Pull-ups 15 hang power cleans (135/95) Then Finish with a individual 400m keg run and 1 rope climb   

Thirsty Thursday April 2nd

April 1, 2015 in /by

Warm up Agility ladder Skill Broad jump/ Row 1000m for measure WOD 5 rounds of… 1min max WB 1 min max T2B 1 min max Slam Balls 1 min max 20m sprints 1 min rest  Score= total reps   

Weightlifting Wednesday

March 31, 2015 in /by

Strength OHS 5-5-3-3-1-1 Weightlifting Hang Squat clean 3-3-2-2-1 Press Complex 2PP/1PJ/1SJ 5 sets WOD 300 WB (20/14) 250 KBS 200 Man Makers 150 Burpee Broad Jumps 100 Front Squats (135/95) 10 Wall Climbs Run 1 mile