WOD

5 rounds for time of:

5 deadlifts 275/185#

10 burpees

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A little nutrition info from Robb Wolf

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Paleo Study info: Information packets and consent forms will go out this week. If you are interested in taking part in the study pick up a packet, read it and turn it back in to me.

Who wants a bigger squat? Starting next Monday anyone who wants a bigger squat is invited to do the Russian Squat Routine. It is a six week - three times a week squat program. It will work like this: Every Monday, Wednesday, and Friday you will squat. Some days you will squat and then do the WOD other days you will squat and doing the WOD will not feel like a good idea. Having a strong squat will benefit you so many ways in this program and doing anything athletically. If you want to do the Russian Squat Routine sign up on the board where the program is laid out.

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WOD

Snatch

3-3-3-3-3

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WOD

For time:

SOMETHING TERRIBLE!!!!

"The Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

50 Double unders

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There is only one class today. Come in at 9:30 and try to crush the Filthy Fifity.

It's the holiday season and this is the time when  fitness and diet take a backseat to the seasonal festivities. Make sure to get in and train consistantly and do your best not to overindulge and undo the hard work you have put in so far this year. Thanksgiving is over. One down, two more to go.

Happy Thanksgiving

It's a robot...Duh!

Can you guess who the artists were?

WOD

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Double Kettlebell snatch

Push-ups

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Katie cranking out push presses during yesterdays WOD

 

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Article: The Vegetarian Myth

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Holiday Schedule:

We will be having regular classes Monday to Wednesday. No classes Thursday. Friday we will be doing the Filthy 50 at 9:30 as the only class.

WOD

21-18-15-12-9-6-3 reps for time of:

SDHP 75/55#

Push press 75/55#

Advanced athletes should use 95/65#

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Sid getting the 5:30 class started. 3-2-1 Go!

 

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Holiday Schedule:

We will be having regular classes Monday to Wednesday. No classes Thursday. Friday we will be doing the Filthy 50 at 9:30 as the only class.

WOD

21-15-9 reps for time of:

Overhead squat

Pull-ups

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Saturdays clinic with Carissa Gump was fantastic. Thanks to everyone who attended and a big thanks to Carissa.

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We will be having regular classes Monday to Wednesday. No classes Thursday. Friday we will be doing the Filthy 50 at 9:30 as the only class.

WOD

For time:

Run one mile

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WOD

3 rounds for time of:

50 double unders

Deadlift 7 reps 275/185#

20 wallballs 20/14# - 10ft target

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Weightlifting Clinic is today at noon. The cost is $35 and you can pay at the door. Hope to see everyone there.