8/30 Training

Good work tonight everyone! Steve Lee came away with the best score of the night tonight, and he did it rx'd! Nice job Steve! Tonights efforts...

Strength

Bulgarian Split Squats 3x6

WOD

AMRAP In 12 Min:

7 Back Squats

7 Flying Lunges

7 Pushups

Maybe Cass can help us with this one...i'm not sure if this is a sick version of the moonwalk or if she is paralyzed by fear of a large spider on the ceiling...

8/28 TRAINING

Tabata Intervals today...

Pullups

Rest 1 Minute

SDHP's

Rest 1 Minute

Burpees

Strong work Sara, Rob, Brian, and Steve! You all showed up and represented as the dedicated weekend warriors! See you all next week.

08/25 WORKOUT

Good work tonight everyone! We were pleased to have the Lee boys up and they did some strong work! Go team TRAIN!

Tonight we did...

Warmup

50 Jump Rope

25 Situps

WOD

400 M Sprint

15 Front Squats

08/18 WORKOUT

Good work tonight everyone! We had a full house tonight with great competitors. Tonight consisted of:

Deadlift 5x5 then..

5 Rounds For Time Of:

20 Yard Bear Crawl

10 Deadlifts

10 Burpees

I hope to see you all again on Saturday!

Cassidy 8/17 Training

Today we started a new phase in our periodization program. 3x12 of everything with a 4-0-2-0 tempo. Here are some action shots of the first part of the workout. (Sorry, we forgot about the camera later)..

08/16 WORKOUT

Tonight we had a good one as usual:

Strength

Overhead Squats 5x3

Knees To Elbows 5x3

WOD

AMRAP In 10 Min:

6 Supine Ring Pullups

12 Overhead Squats

18 Jump Ropes

Annette - 2

Bryan - 6

Amanda - 7 1/3

Darleigh - 7 1/3

Jared - 5

Cassidee - 9

Keep up the good work everyone! I hope to see you on Wednesday!

8/14/10 WORKOUTS

Today we had two different groups going at different times. First, Bryan and Ian did..

Ring Pullups 5x5 and

10 Rounds For Time Of:

10 Chain Pulls Down and Back (75lbs.)

10 Pushups

Then the girls had a great time doing..

1 Around The World and

Fronts Squats 5x3

Full Situps 5x10

Then For Time:

21-15-9 Of

Box Jumps

KB Swings

SDHP's

8/11/10 WORKOUT

Good work tonight ladies! We had another good push. Cass brought the intensity and had best time of the night. Tonight we had a short one but it was kicker!

Strength: Floor Press - 3x12 then...

5 Rounds For Time Of:

10 Jumping Ring Pullups
25 Squats

08/09 TRAINING

We had a great push tonight! Everyone came ready to hit it hard and it showed in the scores. Cass and Dar even went as Rx'd!! Tonight we did AMRAP in 15 minutes of:

5 Jerks

5 Front Squats

10 Broad Jumps

10 Pushups