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