Friday, April 25, 2014

Posted on: April 24th, 2014 by Vadim No Comments

 

Our super fun™ 11am Partner Workout this Saturday is FREE for your partner! Bring your friend that is not a current member to be your partner in the 11am workout. Got Partner?

 

Whole Life Challenge: 27 on our team! Make the choice to improve your life! Today is the last day to sign up at 20% off. Here is the link for our awesome team!

 

Every min for 6 min:
A. Hang squat snatch + OHSx3
+
Every 4 min for 3 rounds:
B. Front squat @30X0; 3.3.3 reps; rest 20 sec in btw the triples

+
5 rounds for time:
10 power snatch 75#/50#
12 burpees

 

Thursday, April 24, 2014

Posted on: April 23rd, 2014 by Vadim No Comments

 

If you liked our Intramural Open… GET READY for Intramural Regionals! In teams of four (two ladies and two gentlemen) we are going to crush the Regional team workouts the weekend of the North East Regionals: May 30 - June 1st. And we are obviously going to end it all with the BBQ on Sunday! If you didn’t get to do our Intramural Open, no worries. Get yourself a team of four and jump in! Start building your crew, make up a name for your team and put the name and the participants on the frontdesk whiteboard. 3-2-1-GO!

 

In the meantime, are you ready for the super fun™ Partner Workout this Saturday? (super fun™ is a special trademark of Becky S., All Rights Reserved, but not Guaranteed)  Bring your friend that is not a current member to be your partner this Saturday at 11am... and get ready for some fun!... Super Fun™!

 

Whole Life Challenge Update: 25 on our team! This challenge is about making a series of small choices that end in big results. Still not registered??? Here is the link. (the winning money pool is at about $250)

 

12 min @80%:
10 box jump step-downs
12 back extensions
100m run

+
Every 4 min for 4 rounds:
A1. Shoulder Press @21X1; 2-3 reps
A2. Weighted pronated pull-up @31X0; 3-4 reps
+
5 sets:
5 thrusters 75#/53#
5 burpees
100m row sprint
rest 2-4 min

 

The-look-you-give-your-friend-after-a-partner-WOD-is-announced

Wednesday, April 23, 2014

Posted on: April 22nd, 2014 by Vadim 6 Comments

 

Folks! We have a new twist on 'bring a friend' workouts. We will do some awesome, super fun partner workouts that you will be DYING to participate in... but you have to bring a brand spankin' new friend as your partner! Your partner cannot be one of our current members. Have more than one friend? Hit up another member to be their partner!!! We are starting this Saturday at 11am. Spread the love, the fun, and the fitness!

 

Whole Life Challenge Update: 20 on our team! Are you still thinking? Jump on the bandwagon and join our team now! We are going to have a blast! (besides, the winning money pool is about $200 already!)

 

Every 5 min for 4 rounds:
A1. Front rack walking lunges; 4-6 steps/leg
A2. db external rotation @3010; 6-10 reps/arm
+
For closest average time spread:
row 400m
rest 2 min
x6

 

partner wod

Tuesday, April 22, 2014

Posted on: April 22nd, 2014 by Vadim 1 Comment

 

Whole Life Challenge: 19 on our team! Are you in or are you out??? Join our team! Registration price goes up by $10 later this week.

 

10 min @80%:
8 hand release pushups
30 double unders
10 deadlifts 135#/95#
+
Every min for 12 min:
A. Hang power clean from paused below knee x2
+
4 sets:
10 db push press tough
run 200m @90%
rest 90 sec

 

14.4... Smiling at the camera while doing wall balls might lead to unintended consequences...
(roll over photo below with your mouse.)

Becky

Monday, April 21, 2014

Posted on: April 20th, 2014 by Vadim 1 Comment

 

Whole Life Challenge Update:16 on our team so far! Get your family and friends to register! Ask them to join our team using the following link. Registration price goes up by $10 this week on April 26th. The fun begins May 3rd!

 

Every 3 min for 4 rounds:
A. Back squat @30X1; 4-6 reps
+
3 sets:
10 front squats
15 pull-ups
40m Farmer's Walk heavy
rest 90 sec
+
partner workout:
p1: row 100m max effort
p2-p5 rests
x6

 

Wall-balls, anyone?
IMG_3332

Sunday, April 20, 2014

Posted on: April 19th, 2014 by Vadim No Comments

 

We are running two special classes today:
10am - (parallel to our usual make-up hour) Kettlebell lifting session for those who want to train and compete in Kettlebell sport and simply have a bit more fun with this old russian strength and conditioning tool.
11am - weightlifting.

 

Today is our Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

Thanks Silvia!
IMG_0234

Saturday, April 19, 2014

Posted on: April 19th, 2014 by Vadim 1 Comment

 

A. Clean and jerk - build to a max in 15 min
+
7 min amrap:
10 thrusters 95#/65#
10 burpees over bar

 

While daughter is away, mama is catching up!
Deanna_and_mama

Friday, April 18, 2014

Posted on: April 17th, 2014 by Vadim No Comments

 

Reminder: We are running two special classes this coming Sunday. At 10am (parallel to our usual make-up hour) we will get together with those who want to train and compete in the sport of Kettlebell lifting, and simply have a bit more fun with this old russian strength and conditioning tool. And at 11am we will have a session for those who want to get better at weightlifting. See you there!

 

Whole Life Challenge Update: 13 15 on our team so far! Get your family and friends to register, even if they don't train with us day to day. Ask them to join our team using the following link. Registration price goes up by $10 on April 26th. The fun begins May 3rd!

 

Every 3 min for 6 rounds:
A1. Deadlift @30X0, 5 reps
A2. 1 muscle-up + 5 ring dips
+
6 sets:
20 sec kb swings
20 sec burpees
20 sec row sprint
rest 2:30

 

Warm-up!
IMG_4116

Thursday, April 17, 2014

Posted on: April 16th, 2014 by Vadim 2 Comments

 

So far we have 11 brave souls (including myself) signed up for the Whole Life Challenge! Get your family and friends to register as well, and I'm not just talking about those who are already members of our box. Anyone can participate. And it will be a lot easier and more fun for you to do it with your relatives, even if they don't train with us day to day. Ask them to join our team using the following link. Registration price goes up by $10 on April 26th. Don't procrastinate! The fun begins May 3rd and will last for 8 weeks!

 

Every 90 sec for 8 rounds:
A. Hang squat snatch + OHS x5
+
3 rounds for time:
7 db man-makers 35#/20#
50 double unders

 

Happy Birthday, Mat!
IMG_4157

Wednesday, April 16, 2014

Posted on: April 16th, 2014 by Vadim No Comments

 

“As human beings, our greatness lies not so much in being able to remake the world – that is the myth of the atomic age – as in being able to remake ourselves.” - Mahatma Gandhi
Read Whole Life Challenge tips from Gandhi... Join our team in this challenge!

 

Happy Birthday, Gretchen!

 

Every min for 12 rounds:
A. Hang power snatch paused below knee + power snatch
+
5 sets:
10 Close Grip Bench Press tough (unbroken)
row 500m @90%
rest 1:45
+
Side bridge - accumulate 3 min per side

 

Christina, Hang Squat Cleans