Monday January 12th 2015

Thank you to everyone that came out to the goal setting workshop! I know we didn't cover everything that I wanted to but I hope you all got a better understanding of where your strengths and weaknesses are, and how to improve in those areas to help you meet your goals.  I look foreword to holding monthly workshops on different topics to help you all reach your goals this year.  Some ideas for workshops I have are- double unders, kipping, Olympic Lifting and Nutrition.  If you have any ideas on workshops that you would like to attend please let me know, I want to see everyone meet their goals this year! 
Check out the Video below- human potential is endless- do not sell yourself short. 

Prep- 15 Min 
5 min aerobic warm up 
Front rack prep- 2 min per side 
4 Rounds of 3 Position Clean 
                     1 min rest 

Strength -20 min 
Halting deadlift 
5-5-5
E2M
Hang Sqaut cleans 
5-5-5
E2M

E2M= every 2 min 

Conditioning -20 min 
2 Rounds 
In 5 min;
250m row 
10 Lunges in front rack postion 95/135
25 Burpees 
250m Row 

Rest 5 min 


Recovery - 5 min or do it at home!
Easy walk 2 min 
Wall slides 30 seconds on 30 seconds off x3 
Adductor smash