Monday, 4-29-13

  WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…

Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…

Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65

Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…

WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…