Archives for Dec,2012

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Dec31No Comments

HOLIDAY SCHEDULE

Monday December 31st & Tuesday January 1st, we will only be Holding a 9 and 10 am wod. Have a happy happy new year and may this next year be the best yet!

Our new hoodies are in. Come and get some!

Dec27No Comments

WOD / FRIDAY DECEMBER 28th

[HERO WOD]

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

Dec27No Comments

WOD / THURSDAY DECEMBER 27th

[STRENGTH]
Strict Press 5×3

[WOD]
1000 M Row
25 Alternating pistols
15 Hang Power Cleans 185/135

Please note:there is no 7PM Oly class tonight. Just a regular WOD:)

Dec22No Comments

SATURDAY DECEMBER 22nd

This is going to make you sad as it does for me. UPS failed to deliver our hoodies yesterday as I promised. I was going have them change the shipping to “over night” but they cant bc of holiday busy shipping schedules. $1000, from Cali!! WHAT? So, I am crossing my fingers shipment will arrive Wednesday or Thursday. Very Sorry. 🙁 Take it out on the Wod, and ill try to make it up with the surprise treats I’m bring to the party.

—Zach

HOLIDAY REMINDER!
Come party with us at 11am. Bring a ‘White Elephant” for gift exchange.
Sunday we will be holding open gym from 10 am to noon.
Monday (Christmas Eve) we will be holding a 9 and 10 am wod.
Tuesday (Christmas Day) we will be closed. The rest of the week is the same:)

Dec21No Comments

WOD / FRIDAY DECEMBER 21st

[HERO WOD]

[DT]
5 rounds
12 deadlift
9 hang power cleans
6 push jerk
*all at 155/105

11 days of Christmas… 11 strict pullups.

Dec21No Comments

WOD / THURSDAY DECEMBER 20th

[STRENGTH]
5×3 hang clean

[WOD]
2k row for time
And then…
Establish your 20 rep max back squat

10th day of Christmas… 10 double unders.

Dec19No Comments

WOD / WEDNESDAY DECEMBER 19th

[STRENGTH]
5 x 3 Push Press

[WOD]
“Moonlight” (these names come from Tommy… who else:))
6 Min AMRAP
4 Deadlift 213/225
8 HSPU
12 KBS 53/35

9th day of Christmas… 9 GHD Situps

***DONT FORGET ABOUT THE 8PM GAMER WOD!

Need a gift idea? Gift Certificates now available and on SALE!

Dec18No Comments

WOD / TUESDAY DECEMBER 18th

[STRENGTH]
3×5 overhead squat

[WOD]
3 rounds
20 pullups
30 pushups
40 squats
200 m row

8th day of Christmas… 8 tire flips!

Dec17No Comments

WOD / MONDAY DECEMBER 17th

[STRENGTH]
4×4 Deadlift

[WOD]
“The Big Easy”
20 Minute AMRAP
10 Power Cleans 135/95
10 wall ball shots 20/14
10 toes to bar

Goal is 7 rounds

Seventh day of Christmas… 700 M Row, 6 Box Jumps 36/30, 5 Max Hand Stand Walks, 4 Tebows, 3 OHS 135/95, 2 Rope Climbs, 1 Muscle Up… AMAZING JOB to all that are still in it. Make sure your name is on the list on the board!

Dec14No Comments

WOD / FRIDAY DECEMBER 14th

[WOD]
‘Grace’
30 Clean & Jerks for time 135/95#

PLEASE NOTE: *If you want your name on the beast board you need to come in and do it with everyone else. Competition standards. Reps counted. No re do’s. If you are injured or gone talk to me and an exception can be made.