Skill: Refine your kip (or learn to kip)
WOD: 5 rounds for time of:
Run 400m
15 Knees to elbows
25 Squats

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Note: Starting next week we are going to have one more session in the evening - 8pm!

Caption contest. What caption would you use for this photo?

Skill: Handstands
WOD: "J.T."
21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

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Note: Please start using the Online Scheduling System to Sign-Up for your session.  Please familiarize yourself with the system, start using it as soon as you can, and please do let me know if you have any questions. The link to the system is above, as well as on our Schedule page.

Watch the video: (Annie)...[wmv][mov]

The evil side of Andy

Skill: Clean & Jerk
WOD: 7 rounds of:
Clean & Jerk, 1 rep (go heavy)
Max reps Pull-ups

Post C&J loads and pull-up reps to comments.

Awesome job with the Fight Gone Bad today folks! Scores are on our flickr whiteboard.  Remember, everyone wins in this fight, regardless of the score.  We are tentatively planning the FGB4 to take place at our box on Wednesday, September 23rd.  More info to follow.

Note: We would like to start using the Online Scheduling System to Sign-Up for a particular session.  Please familiarize yourself with the system, start using it as soon as you can, and please do let me know if you have any questions. The link to the system is also available on our Schedule page.

Doug practicing C&J

WOD: "Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:

1. Wall-ball  (Reps)
2. Sumo deadlift high pull  (Reps)
3. Box Jump (Reps)
4. Push-press  (Reps)
5. Row  (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Fight Gone Bad Demo & Explanation...[wmv][mov]

Practicing Squats

We are pleased to announce that we are expanding our schedule! The new evening session times are 6pm and 7pm. Please arrive to the class on time. Check Schedule page for more details.

Reading Corner: It’s Time to “Get Real” - get real about your abilities, about your goals, about your lifestyle, and about your body.

Reminder: We are heading to the Wall Street Bath & Spa around 10:30am this morning.

Warm-up

Skills: Squats, Presses, Cleans and Snatches
WOD: "Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400m
25 Shoulder Presses
25 Push Presses
25 Push Jerks
Run 400m
50 Cleans (Squat Cleans)
Run 400m
50 Snatches
Run 400m

All the work, excepts for the Run, is done with a PVC pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.

Donna mastering the Overhead Squat

Skill: Sumo Deadlift High Pull
WOD: Team workout.
750 Run w/Medicine Ball
200 Push-ups
200 Steps Overhead Walking Lunges
200 Burpees
750 Run w/Medicine Ball

Start with the Run as a team, passing the med ball around as needed. Arrive at the stations as a team. Complete prescribed number of reps per movement. Only 2 people can perform exercises at any given time. Finish with the Run as a team.

Pulling through the workout

Skill: OHS (Overhead Squat)
WOD: "Nancy"
5 rounds for time of:
400m Run
15 Overhead Squats (95/65#)

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Looking Good!

Skill: Power clean
WOD: Hang power clean 5x5

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Finish with: max height box jump. Post your max height box jump to comments.

Donna vs The Bar