Christmas and NYE schedule over the next 2 weeks. Please RESERVE classes and if they fill up 48 hours in advance, I’ll add another. If you wait until the last minute and classes fill up, I won’t be able to add a class. So RESERVE CLASSES! Click on link from smart phone to create the...Read More
Yoga is cancelled today. Sorry for the inconvenience. We are still searching for an instructor. ========================================================= Fitness & performance: Weighted Walking Lunge (back rack) 4×12 (6ea leg) SUPERSET with Barbell Roll-Out (ab wheel) 4×8 Rest 2min between supersets Fitness & performance: AMRAP 10: 5 Deadlifts (Fx: 225/155; Rx: 275/185) 10 Ring rows 20 Double undersRead More
Fitness: High-hang clean, 7×3 (A) Performance: High-hang clean, find a heavy triple Fitness: 3 rounds for time of: 15 hang power cleans, 95/65 15 handstand pushups Performance: 3 rounds for time of: 15 hang power cleans, 135/95 15 handstand pushupsRead More
Yoga is cancelled Sunday – we will re-start yoga in 2015! ================================================== Fitness & performance: EMOTM 10: 3 thrusters* *Add five to ten pounds on minute 3, 6 and 8. Fitness & performance: In teams of 2, 3 rounds: 20 shoulder to overhead, Fx: 95/65; Rx: 115/80 20 ring dips 20 front squats, Fx: 95/65;...Read More
Fitness: Power snatch, 7×2 (A) Performance: Power snatch, find heavy double EMOTM 12: 2 hang snatches* Then do 6 box jumps, 32/26 on the odd minutes Then do 6 kettlebell swings, 32/24 on the even minutes *Hang power for first six minutes (75% of heavy double), hang snatch for last six (80-85% of heavy...Read More
Fitness: Back squat, 5×3 (A) Performance: Back squat, 5×3 (65-75%)* *3 second pause at bottom of each squat. “Death by 10 Meters” On the first minute, run 10m and for every subsequent minute, add 10m. For example, on the first minute, run 10 m. On the second minute, run 20m. On the third minute,...Read More
Yoga class is once again, cancelled today. Still searching for an instructor. ========================================================= Fitness: Hang power snatch to overhead squat, 10×1 (A)* Performance: Snatch, find heavy triple *Work on the double knee bend and scope concept during the first pull. AMRAP 12: 4 snatch complexes* (80% of weight used/heavy triple) 16 double unders *Snatch...Read More
Fitness & performance: “Hammer” Five rounds, each for time, of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps 20 Pull-ups Rest 90 secondsRead More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
