10 rounds for time:
100m run
5 power cleans (135/95lb)
Endurance WOD:
(Complete 3 hrs before or after Performance WOD)
Run: 2 x 7 minutes with 2 minute rest. maintain pace
Tri: 3 Rounds: 2 miles all out effort, 1 mile recovery
Read more »
Have some fun this week doing what you enjoy. Complete a few Performance WODs, run, play basketball, bike or sit on the couch and eat bon bons. Whatever you do, it should be rejuvenating. Read more »
1) Back Squat
3 x 5 reps
(add 1 - 5lbs to last week)
2) "Cindy"
Complete as many rounds as possible in 20 min of
5 pull ups
10 push ups
15 squats Read more »
Join us for April in the Park at 10am in Compton Park! This will take the place of the regular 9am Intro and 10am class at the gym.
Endurance WOD:
Run: 10k
Tri: Bike: 15- 20 miles Read more »
1) Spend 10 minutes working up to a heavy split jerk (from the rack)
2) Two Person Partner WOD:
6 min AMRAP of clean & jerk (135/95lbs). At the start of every minute beginning at 0:00, both partners complete 3 burpees
Partners use the same bar. Reps can be done in any combination the team chooses.
3) Two Read more »
Join us for April in the Park on Saturday at 10am in Compton Park! This will take the place of the regular 9am Intro and 10am class at the gym.
The dryer for the towels is out until Friday. Please plan accordingly. We apologize for the inconvenience.
1) Spend 10 minutes working up to a heavy Read more »
The dryer for the towels is out until Friday. Please plan accordingly. We apologize for the inconvenience.
Join Yoga for Athletes at 5:30am or 6:30pm, Thursday.
1) 3 rounds not for time:
30 sec L sit
10 hand stand push ups
30 double unders
2) 5 rounds for time:
10x goblet squats (24/16kg)
10x toes to bar
Read more »
Cobb Salad by Shelly Travis
Spring time is here and so are lots of green leafy veggies! One of my favorite ways to enjoy them is in a delicious paleo salad. This recipe comes from www.health-bent.com and is one of my favorites. Enjoy!
Frou Frou Cobb Salad
Ingredients
1 head romaine lettuce, chopped
2 greedy Read more »
The dryer for the towels is out until Friday. Please plan accordingly. We apologize for the inconvenience.
There will be no rowing class this evening.
1) Deadlift:
3 x 3 reps (heavy weight with good form, flat back - look at results from Feb 27 for reference)
2) Team Workout:
Complete as many rounds as possible Read more »
