Just 'Cleanin' up the place!

Checkout The Gals Gettin' Fran Done!

Warm up:

DJM

5 set of 3 Push ups, Pull ups, Squats

Skill work:

Hang Power Cleans and Power Cleans

WOD:

3 Rounds

10 Hang Power Cleans

10 Box Jumps 24"/20"

100' Farmer Carry 35#/24#

Rest

5 - 1 minute plank holds

Stretch with Straps and Foam Rollers

Great Job Last week with 'Fran'!!

So....what's your 'Fran' time?

Teens are killin' it on the rowers!

Warm up:

DJM, Ladder Pull ups and Pushups, 20 Double Unders or 60 Singles

Skill Work:

Thrusters with weight

WOD:
"Fran"

21, 15 , 9

Thrusters(15,35,45)

Pull Ups

Stretch!

Keep Raising the bar!

Bowling for Burpees!

Warm up:
Walking Lunges
5 Push ups
10 High Knee Run in Place
10 Tuck Jumps

Skill Work:
Medball Cleans

WOD:
One minute at each station
Box Jumps or Stacked Weight Jumps
Row for Calories
Medball Cleans
Skin the Cat with Trainers present

Game:
Bowling for Burpees!!!

The Luck of the Draw!

Drink lots of water on Wednesday!

Weekly Warm up:

Ladder pull ups and push ups to 5, jump rope 20 double unders or 60 singles, trunk twists

Skillwork:

Push Press with weights

WOD:

Card Game

- rules will be explained at the box(gym)

Stretch with roller and straps

Cornhole will be a 'load' of fun!!!

Warm Up:
Ring hold 5 seconds or inverted hold 5 seconds, rope climb with trainer present

Skill work:
Sumo Deadlift

WOD:
2 rounds:
10 SDHP w/PVC or 5/10#
10 Wall Balls
10 jump rope

Game:
Cornhole game

It's all about the PRESS!

Warm up:

DJM
Ladder Pull ups and Push ups to 5
Jump rope(20 Double Unders or 60 singles)
Trunk rotations with medball(10#, 14 #)x 5 ea side


Skillwork:

Shoulder press with weight
Kipping Swing work

WOD:
Every minute on the minute for 10 minutes:

5 Shoulder press
5 Box jumps
5 Switch jumps

Stretch:
Shoulders and legs


Keep on bringin' it!

Test Time!

Warm up:
DJM, Ladder Pull ups, Push ups, 10 Wall Squats, Agility Dot drill

SKILL WORK:
front squat 5x5

Fitness Test for time:
500 meter Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

:

Gotta Love Leap Frog!

Check out Matthew's Confidence Jump!

Warm up:
Rope swings, entire team tire flip with trainers, 5 thrusters

Skill work:
Deadlift, Confidence Jumps

WOD:
5 tire jumps/step ups, 5 deadlifts, leap frog race

Game:
RACE: Broad jump, Duck walk, Bear Crawl!!

Holy Medballs!

Weekly Warm up:
DJM, Push ups, Pull ups, Wall Squats, Agility Dots

Skill work: Medball Clean


WOD:
10, 9, 8, 7, 6, 5, 4....1

Medball Clean, Wall balls 10/14, Medball Sit ups


Stretch:
Rollers and straps

Dodgin' Balls

REMEMBER: Class starts at 4pm

Weekly warm-up:

Hurdles, 5 planks, dot drill, 5 push press

Skill work:

Thrusters

WOD:

2 rounds: 5 Thrusters w/pvc, 10 Jumping Rope, 15 flutter kicks

Game: Dodgeball

It's "Sumo" time!

Weekly Warm up:

DJM - Left side of board movements
Push ups
Pull ups
Wall squats
Dot Drill (foot work)

Skill work:

SDHP - Sumo Deadlift High Pull
GHD - Back Extensions
GHD - Glute Hamstring Situps

WOD:

AMRAP - As Many Rounds As Possible in 12 minutes
30 Jump rope
20 Back Extensions
10 SDHPs
5 Kettlebell swings

Stretch:

Roller and strap stretch

All we ask, is all you got!

Flippin' Tires was never so much fun!

CLASSES BEGIN AT 4:00 STARTING MONDAY, FEBRUARY 15, 2010

Warm Up:

10 Pushups
10 Pull-ups
Heel to Toe
Roving Plank
Windmills each arm
Dips with Paralettes

Skill work:

Deadlift with Medball

WOD:

3 Rounds
3 Tire Flips
6 Thrusters
12 Medball Deadlift
24 Walking Lunges

All we ask is all you've got!

Building Blocks, they are a movin'!

Warm up:
10 Lunges
10 Sit Ups
10 second Planks

Skill work:
Push Press

WOD:
2 Rounds:
10 Superman's
10 Balloon presses
10 Sit Ups

Game:
Building Blocks they are a movin'!
Heart Puzzle

Bustin' out the thrusters!

Bustin' out the thrusters!

Warm-up:
10 Push ups
10 Pull ups
10' Heel to toe
10' Roving Plank
5 Windmill ea. arm
5 Dips

Skill Work:
The Thruster

WOD:
5 Confidence Jumps
5 Medball Throw for height 10#/14#
1 Rope Ascents
Tabata Sit ups

Stretch:
Roller work

Always expect more of yourself!

Jim and Dianne