Lung Burner
September 21, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 6 Rounds for time: Row 500 Meters 100 Meter Overhead Walk 115M/65W 100 Meter Farmers Walk 53M/35W Core (Optional) 100 Ab Mat Sit Ups
Dead Lifts & Conditioning
September 20, 2010Warm Up Joint Mobility and Line Drills Strength Work Dead Lift 3 – 3 – 3 or more If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% Conditioning Work [...]
Rest Day!
September 19, 2010Tomorrow we start running 7am classes at Affliction. This is the last week to weigh in for the 30 day challenge. This Saturday 09-25-10 is our Social Gathering @ Pangaea / Hard Rock.
Strength and Mobility Kettlebell Seminar
September 18, 2010If anyone ever gets an opportunity to go to an Aggressive Strength and Mobility Kettlebell Seminar with Mike Mahler and Tom Furman – do yourself and favor and do it. We had a great time learning more techniques on Strength Training, Joint Mobility, and Intense Stretching Techniques. There was also a session on Nutrition for [...]
Front Squat & Conditioning
September 17, 2010Warm Up Joint Mobility and Line Drills Strength Work Front Squat 5 – 5 – 5 + If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% Conditioning Work Max [...]
Announcements!!!!!!!!!
September 16, 2010Beginning next Monday 09-20-10 we will begin running a 7am class on Monday, Wednesday, and Friday.  There were several potential new members asking so now is a time to join. We also have a shower available for use. 11am class will continue however we are asking everyone if there is a chance for us to [...]
2 for 1 (again)
Warm Up Joint Mobility and Line Drills Workout #1 10-9-8-7-6-5-4-3-2-1 Kettlebell Swing 70M/53W 100 Meter Sprint rest 10 minutes Workout #2 10-9-8-7-6-5-4-3-2-1 Wall Ball 20M/14W 100 Meter Row Skill Work (time permitted) Practice Double Unders or Triple Unders
Power Cleans & Conditioning
September 15, 2010Warm Up Joint Mobility and Line Drills Strength Work Power Clean 5 – 5 – 5 (or more) If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% Conditioning Work [...]
New Commercial coming soon!!!!
September 14, 20102 for 1
Due to an overwhelming, continuing, echoing, repetitive, exorbitant, exhausting amount of requests for a 7am class – we have decided to take a poll and see how many of our members would attend this 7am class consistently on Monday – Wednesday – Friday. Please email me or post your thoughts under comments. I would also [...]
