Monthly Archives: April 2014

Thursday 5-1-2014

Congrats to Mark Duch, our Athlete of the Month for May. Mark has put in a lot of hard work and is a great testimony to what dedicating yourself to a fit lifestyle can do for you!!!! Check him out on our Athlete of the Month page. Great job Mark, you earned it!! Warm Up (59 Double Unders) then 2 Mile Time Trial Rest 5 Min Tabata Box Jumps Cash Out: 5 Min Rope Climb Test *or rope climb practice  Read More...

Wednesday 4-30-2014

Please excuse the mess in the gym!!! We're trying to get our new pull up rig up and mounted as quickly as possible!! Yoga tonight @ 6:30pm. Come join in and bring some friends!! Warm Up (58 Double Unders) then 2 Rounds for Max Effort: 4x:30 on/:30 off Row for Meters 4x:30 on/:30 off Deadlift 135/95 4x:30 on/:30 off Dot Drill 4x:30 on/:30 off V Ups Cash Out: Pull Up Practice (Progressions, strict, kipping, butterfly) Read More...

Deleniti nam porro quisquam ab temporibus.

Quisque elementum nibh at dolor pellentesque, a eleifend libero pharetra. Mauris neque felis, volutpat nec ullamcorper eget, sagittis vel enim. Nam sit amet ante egestas, gravida tellus vitae, semper eros. Nullam mattis mi at metus egestas, in porttitor lectus sodales. Lorem ipsum dolor sit amet, consectetur adipisicing elit. Voluptate laborum vero voluptatum. Lorem quasi aliquid maiores iusto suscipit perspiciatis a aspernatur et fuga repudiandae deleniti excepturi nesciunt animi reprehenderit similique sit. ipsum dolor sit amet, consectetur adipisicing elit. Qui at Read More...

Aliquam erat volutpat.

Quisque elementum nibh at dolor pellentesque, a eleifend libero pharetra. Mauris neque felis, volutpat nec ullamcorper eget, sagittis vel enim. Nam sit amet ante egestas, gravida tellus vitae, semper eros. Nullam mattis mi at metus egestas, in porttitor lectus sodales. Lorem ipsum dolor sit amet, consectetur adipisicing elit. Voluptate laborum vero voluptatum. Lorem quasi aliquid maiores iusto suscipit perspiciatis a aspernatur et fuga repudiandae deleniti excepturi nesciunt animi reprehenderit similique sit. ipsum dolor sit amet, consectetur adipisicing elit. Qui at Read More...

Sed elementum massa volutpat.

Quisque elementum nibh at dolor pellentesque, a eleifend libero pharetra. Mauris neque felis, volutpat nec ullamcorper eget, sagittis vel enim. Nam sit amet ante egestas, gravida tellus vitae, semper eros. Nullam mattis mi at metus egestas, in porttitor lectus sodales. Lorem ipsum dolor sit amet, consectetur adipisicing elit. Voluptate laborum vero voluptatum. Lorem quasi aliquid maiores iusto suscipit perspiciatis a aspernatur et fuga repudiandae deleniti excepturi nesciunt animi reprehenderit similique sit. ipsum dolor sit amet, consectetur adipisicing elit. Qui at Read More...

Etiam laoreet sem eget eros rhoncus.

Quisque elementum nibh at dolor pellentesque, a eleifend libero pharetra. Mauris neque felis, volutpat nec ullamcorper eget, sagittis vel enim. Nam sit amet ante egestas, gravida tellus vitae, semper eros. Nullam mattis mi at metus egestas, in porttitor lectus sodales. Lorem ipsum dolor sit amet, consectetur adipisicing elit. Voluptate laborum vero voluptatum. Read More...

Tuesday 4-29-2014

Warm Up (57 Double Unders) then Push Press 3-3-3 then For Time: 10 Handstand Push Ups/Push Ups 20 Pull Ups 25 Sit Ups 30 KB Swings 53/35 500m Row 30 KB Swings 53/35 25 Sit Ups 20 Pull Ups 10 Handstand Push Ups/Push Ups Cash Out: Tabata Plank Holds (One limb off the mat each round) Read More...

Monday 4-28-2014

Warm Up (56 Double Unders) then Box Squat 2-2-2-2-2 then 5 Rounds for Time: 40 Double Unders 15 Burpees Cash Out: Romanian Deadlift 3x10 Russian Twist 3x15 Row 500m Read More...

Friday 4-25-2014

Warm Up (55 Double Unders) then Snatch Grip Deadlift 4x6 then 5 Rounds For Time: 10 Toes 2 Bar 10 Power Snatch 75/55 15 Wall Balls 20/14 Cash Out: 5 x 200m Sprint Work:Rest 1:1 Read More...