Gymnastic work - No 5:30am, 6:30am or 7:00am classes tomorrow.....................

Wednesday, February 27 2019

Due to the weather and the snow build up we will not have classes at 5:30am, 6:30am, 7:00am Sports Performance. We will be open at 9:30am for the GP class, 12(noon) for GP class and 1:30pm for Sports Performance. We expect to have open gym from 1:00-3:00pm. All afternoon classes are cancelled. The mobility course will start next week. We appreciate your patience and understanding. Please be safe!

WOD: NFT 30 Dips(weighted if possible), 30 L-Sit pull up(scale with regular pull ups), 30 deficit kb deadlifts(stand on plates or boxes) 30 candle stick to lever(

Strength: 6x4 Chest supported rows(Put the boxes up on 45’s so that a barbell can sit on the ground and be rowed to chest)

Recovery: 5:00 assault bike (nose breathing)

5, 4, 3, 2 ,1 GO!

Sunday, February 17 2019

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WOD: 5,4,3,2,1 DL heavy, row 100,200,300,400, 500 (round 1 5DL and 100m row)

Strength: 6x2 Split jerk (loading is up to the individual)

Recovery: coaches choice

"Field Day"

Monday, January 28 2019

WOD: ”Field Day” 3 attempts at max standing broad jump, 1 minute max effort burpee, 2 min max effort air squats, 2 minute max effort push ups, 3 attempts of back against wall max distance med-ball throw Men use 30 women use 20

Strength: Deadlift - Conventional Deadlift from 1” risers(use 10# plates(if you haven’t got a traditional DL max then get one now and don’t use the risers)

Recovery: 50 feet on wall w/ hip circle glute ham bridges

1 minute max burpees : 1 minute max burpees max burpees in one minute

2 min max air squat : 2 min max air squat two minutes of air squats, hip crease below parallel

7 rounds of 2 minutes on

Monday, July 2

WOD: 7 2-minute rounds of: 20-cal. row/15 cal row Max rep GHD sit-ups Workout courtesy of (scale GHD with T2B or abmat sit ups-rest 1 minute between rounds)

Strength: Conventional Deadlift 1 rep max

Accessory: 3x30 banded good mornings

Recovery: 100 glute ham bridges

Deadlift: Deadlift

Sumo Deadlift: Sumo Deadlift

A different kind of Saturday

Saturday, May 12

WOD: Otis Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. If possible take the press off the floor

Strength: Coach the fundamentals and spend 5-10 minutes on each lift getting set up and ready with the weights

Recovery: Coaches Choice

quick mainsite workout

Friday, March 2

Reminder open workouts tonight at 5:30pm. Sign up for heats on the whiteboard. Warm up will be on the white board. Questions? Post to comments.

WOD: WOD: Complete as many rounds as possible in 5 minutes of: 3 deadlifts 7 push presses Men: 275-lb. deadlift, 115-lb. push press Women: 185-lb. deadlift, 75-lb. push press Workout courtesy of

Strength: Work up to 1 RM behind the neck Push Press

Accessory: 3x30 db roll back extensions

Recovery: 2:00 min plank

Behind the neck Push press: Behind the neck Push pressthe bar starts behind the neck and dip and drive to a maximal lift


Wednesday, February 14

WOD: 10 sets of 10 deadlifts ( pick a weight with the plan of doing all of the reps at that weight -try to rest 2-3 minutes between sets, these can be done either sumo or conventional)

Gymnastic Prep: 4 rounds, 25 hollow rocks, down and back(middle floor bear crawl)

Recovery: 1k row (work on only nose breathing)