Archive for December, 2008

Fight Gone Bad

Posted: December 31, 2008 in Uncategorized

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

compare to: 11 Nov 2008 or 13 Dec 2008


Don't forget we are taking votes on what our next 30 day challenge will be.  You know, "do what you suck at."  It's looking like double unders or burpees at this point.  If you want to be involved, let us know in comments what you want the challenge to be.  We'll tally the votes and begin on Monday, Jan. 5th.

Push Heavy

Posted: December 29, 2008 in Uncategorized

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to Oct. 29, 2008


Posted: December 28, 2008 in Uncategorized

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to Nov. 3, 2008

Posted: December 27, 2008 in Uncategorized

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

compare to: 20 Oct 08

Posted: December 26, 2008 in Uncategorized

Rest Day or Skill Work or Make-up Day

We will be having a group class at 9:00AM.  It's highly possible that EVA will be visiting so be prepared!  I'm stoked!

There will not be the normal rush to get out the door and off to work so if you have any questions on form, technique, nutrition, or anything else, we'll be available for skill work and/or consultation both Friday and Saturday.

Merry Christmas!!!

Posted: December 25, 2008 in Uncategorized


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to Oct 30 2008

The push-up challenge is officially over!  What skill shall we work on next?  Let's make it 30 days this time though.  We'll start January 5th.  Post ideas to comments.

Merry Christmas Eve! Now SQUAT!

Posted: December 24, 2008 in Uncategorized

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to Sept 30 or Nov 15


Posted: December 23, 2008 in Uncategorized

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to February 24, 2008

5:30 AM Class Holiday Schedule

Posted: December 22, 2008 in Uncategorized

The following is the holiday schedule for the “5:30 AM class” for the next 2 weeks.

Tues., Dec. 23 – 5:30 AM

Wed., Dec. 24 – 5:30 AM

Thur., Dec. 25 – No Class

Fri., Dec. 26 – 9:00 AM

Sat., Dec. 27 – Noon

Sun., Dec. 28 – Closed

Mon., Dec. 29 – 6:30 AM

Tues., Dec. 30 – 6:30 AM

Wed., Dec. 31 – 6:30 AM

Thur., Jan. 1 – No Class

Fri., Jan. 2 – 5:30 AM