May 31, 2014

Strength:

Overhead Squat

5-5-5-5-5

Barbell Row

5-5-5-5-5

WOD:

Run 400 Meters

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Row 500 Meters

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Run 400 Meters

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Row 500 Meters

May 30, 2014

Strength:

Back Squat

5-5-5-5-5

Push Jerk

5-5-5-5-5

WOD:

5 Rounds

15 Toes to bar

10 Box Jumps

5 Cleans (155/115)

May 29, 2014

Strength:

Split Jerk

3-3-3-3

Speed Deadlifts

12 X 2

Ring Push Ups

5 Sets Max reps

A Good Rant on Eating and Feeling Good

May 28, 2014

Please take a look at the prices. We have made some adjustments and added some more packages for the monthly memberships. It will start June 1st. 

Strength:

Hang Clean

3-3-3-3-3

WOD:

15 Handstand Push Ups

25 Power Snatches (135/95)

35 Front Squats (135/95)

45 Pull Ups

55 Burpees

65 Wall Balls

Why Not Hug Strangers - A video experiment

May 27, 2014

Strength:

Front Squat

5-5-5-5-5

Handstand Push Up

4 Sets of 4 Strict Handstand Push Ups followed by max reps unbroken kipping

Compare to May 13, 2014

WOD:

30 Push Press

30 Kettlebell Swings

20 Push Press

20 Kettlebell Swings

10 Push Press

10 Kettlebell Swings

Three Obvious Fat Loss Tips

May 26, 2014

Strength:

Hang Snatch

3-3-3

Strict Press

5-5-5-5 Building

WOD:

21-15-9

Deadlift (225/185)

Toes To Bar

5 Reasons Why You Need More Protein in Your Diet

May 24, 2014

Strength:

Bench Press/Strict Press

6-6-6-6

Barbell Row

6-6-6-6

WOD:

"Kelly"

5 Rounds

400 Meter Run

20 Wall Balls

15 Box Jumps

(I brought down the numbers for wall balls and box jumps to save your legs and achilles. I am a nice person for it)

Mobility Flow will be starting this week on Wednesday. And we will be making adjustments to the prices with having multiple month commitments

May 23, 2014

Strength:

Back Squat

1 Rep Max

WOD:

Half "Nate"

10 Minute AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

Sub 6 Pull Ups and 6 Ring Dips for muscle ups.

Scientific Health Benefits of Tumeric

May 22, 2014

CF Limestone's longest client still going strong with the prowlers!

Strength:

Snatch

2-2-2-2-2

WOD:

5 Rounds

10 Power Cleans

10 Burpee over Bar

10 Toes to Bar

We will be adding some open gym times starting next week. Take a look at the schedule!

May 21, 2014

Strength:

Back Squat

8-8-8

Strict Pull Up

5 Sets Unbroken

WOD:

10 Minutes

Odd: Max Calorie Row

Even: Max Thruster (115/75)

Does Skinny Equal Healthy?

May 20, 2014

Strength:

Hang Clean + Jerk

2+1 - 2+1 - 2+1

Sumo Deadlift

5-5-5

Strict Press

8-8-8

WOD:

Prowlers

We will be cancelling the 9:00 AM class on Saturday mornings. 

May 17, 2014

Today Open Gym will be from 11:00 to 1:00 PM

Strength:

On The Minute x 10

1 Deadlift

1 Clean

1 Thruster

One bar for the complex

WOD:

18 Minute AMRAP

800 Mter Run

Then

15 Wall Balls

10 Power Snatch

On Wednesday nights we will be starting to offer Mobility Flow classes. It will be lead by Krista Gansterer (www.joyfulbalance.co) on Wednesday nights from 7:30 to 8:30. The mobility classes are designed to explore movement patterns with increasing mobility that will help daily life and sport. 

May 16, 2014

Strength:

Find 1 Rep Max in Front Squat

Strict Press

6-6-6-6

WOD:

"Jackie"

1000 Row

50 Thrusters

30 Pull Ups

May 15, 2014

Thanks Chara!

Strength:

On The Minute X 7

3 Power Clean

Barbell Row

5-5-5-5-5

WOD:

10 Minute AMRAP

5 Toes to Bar

10 Overhead Squats

15 Burpees

May 14, 2014

Strength:

Snatch

1-1-1-1

4 Sets of Max Weight Front Rack Walking Lunge (2 Lengths)

Rest 90 seconds

WOD:

3 Minute AMRAP

Shoulder to Overhead (155/115)

Rest 1 Minute

3 Minute AMRAP

Row for Meters

Rest 1 Minute

3 Minute AMRAP

Box Jumps

The Olympic Weightlifting Squat

May 13, 2014

Strength:

Front Squat

6-6-6-6

3 Sets

4 Strict Handstand Push Ups then Max Kipping Handstand Push Ups

WOD:

21-15-9

Deadlift (225/155)

Push Up

Run 400 after set

How Many Meals Should I eat

May 12, 2014

Strength:

Clean + Jerk

1-1-1-1-1

Clean Pulls

3-3-3-3-3

WOD:

12 Minute AMRAP

20 Wall Balls

15 KB Swings

10 Pull Ups

We will be adding new classes to the schedule. Starting this week we will have Noon classes on Tuesday and Thursdays. Also we are looking into adding Open gym time during the weekday being from 13:00 to 14:00.

May 10, 2014

Alex made this, he has too much time on his hands

Strength:

Find 1 RM for Push Press

Gymnastics

WOD:

10 Minute AMRAP

1 Length Overhead KB Lunge (Left Arm)

25 KB Snatches

1 Length Overhead KB Lunge (Right Arm)

25 KB Snatches

May 09, 2014

Strength:

Deadlift

3-3-3-3

Pistols

12-12-12

WOD:

5 Rounds

5 Power Snatches (115/75)

5 Burpee on Boxes

Rest 3 Minutes

4 Rounds

4 Power Snatches

4 Burpee on Boxes

Rest 2 Minutes

3 Rounds

3 Power Snatches

3 Burpee on Boxes

A Response to Anyone Who Thinks Deadlifts Destroy Their Spine

May 08, 2013

Strength:

On The Minute X 7

2 Cleans

Front Squat

3-3-3-3

WOD:

3 Rounds

2 Minute AMRAP

15 Kettlebell Swings

10 Toes to Bar

Ya Gotta Eat Ice Cream

May 07, 2014

Strength:

Split Jerk

2-2-2

Barbell Row

5-5-5-5-5

WOD:

5 Rounds

10 Push Press

10 Lateral Burpees

10 Pull Ups

Weight Gain 101

May 06, 2014

Strength:

Back Squat

3-3-3-3

Strict Handstand Pushups

4 Sets of Max

WOD:

6 Rounds

200 Meter Run

10 Hang Power Clean (115/75)

Rest 30 Seconds Between Rounds

Why We Are Losing Athleticism

May 05, 2014

Congratulations to Dylan, Janae, Novella, Matt and Kay (missing from the photo) on the 401 Competition at Mercury Strength and Conditioning. 

Strength:

Snatch

2-2-2-2-2-2

WOD:

2014 Regionals Event 6

50 Calorie Row

50 Box Jumps

50 Deadlifts (155/115)

50 Wall Balls

50 Ring Dips

50 Wall Balls

50 Deadlifts (115/115)

50 Box Jumps

50 Calorie Row

25 Minute Time Cap on the WOD

Explanation of Cinco de Mayo

May 03, 2014

Strength:

On The Minute X 9 Minutes

5 Push Jerks

10 Box Jumps

WOD:

Death By Power Clean (135/95)

Good luck to everyone competing in the MSC Highway 401 Competition. Go and kill it!!!

May 02, 2014

Muscle Up Queen

Strength:

Deadlift

5-5-5-5

WOD:

"San Fransico Crippler"

30 Back Squats (225/155)

Row 1000 Meter

Muscle Up Progressions & Ring Dips

5 Sets of Max Ring Dips