In Teams of 3:
Row 3200m
100 Medicine ball cleans 20/14
100 Shoulder to Overhead 95/65
100 Box jump overs 24/20
100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
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…
Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like…
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: Back Squats 5X5 at your 5RM AMRAP 20: 10 Power Snatch…
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35