December 1 2014

We are offering a 10% discount for the month of December! Since we miss a few classes this month with all the holidays we like to offer a bit of a discount to encourage you all to stick with your fitness throughout this busy season! 

Please sign up for our Christmas Party this Friday December 5th at 5:30 isn  Sign up sheet is by the fountain!

Prep
5 min monostrucutal 
Coach's choice dynamic 
5 Min shoulder mobility 
Burgner warm up 

Strength 
Split Jerk 
3-3-3-3-3

Overhead Squat 
3-3-3-3-3

Conditioning 
Alternating Tabata 
Push Press 65/95
Double unders 


Recovery 
500m row 
50 Wall slides 
Double bully 

Saturday November 29th 2014

Friday November 28th 2014

There will be a sign up sheet by the fountain for our Customer appreciation  party next Friday December 5th! Please sign up so I know who is coming and what to plan for. Hope to see you all there!

Prep
5 min mono structural 
Coach's choice dynamic 
Overhead prep 
Burgner warm up 
3 Position snatch 

Strength 
Back Squat 3x5 
* Add5# to last week 

Snatch 
1-1-1-1-1-1

Conditioning 
3x500m Row 
* Record all three times 

Recovery 
Group stretch 

Thursday November 27th 2014

Saturday's class time has been changed from 10am to 9am.  We will be doing a hero WOD in memory of Nathan Cirillo and Patrice Vincent.  Please share this with any one that may be interested in participating.  

Prep
5 min AMRAP
20 shuttle runs 
10 Push ups 
5 Broad jumps 

Ankle mobility 

Burgner warm up 
3 Position Clean 

Strength 
Clean and Jerk 
1-1-1-1-1-1-1

Clean Pull 
1-1-1-1-1-1-1

Conditioning 
Using the same barbell; 
4 min AMRAP
3 Hang power cleans 95/135
6 Lateral Burpees 

 Rest 2 min 

6 Deadlifts 95/135
9 Box Jumps 

Recovery 
Row 500m 
25 Banded good mornings 
Banded Hamtring distraction 

Wednesday November 26th 2014

It is the lovely Angela Walters birthday today! Happy Birthday Angela, thank you for being such a hard worker and for putting up with Greg.  I have a fun little workout planned for Angela but we will be doing it on Saturday at 5:00 and then heading out for some dinner and birthday beverages afterword.  Please join us if you can!! 

No swimming today- there are a few too many lessons happening though out the day so we will pick it up again next week. 

Prep
5 min mono structural 
coach's choice dynamic 
Ankle mobility 
Kettle bell review 

Strength 
10 min EMOM
Odd- 1-5 strict pull ups/ weighted pull ups  
Even- max unbroken HSPU 

Conditioning 
100 Kettle bell swings for time 35/50
At the top of each minute stop and do 20 double unders 

Recovery 
Calf smash 
Calf stretch on rig 2 min per side 
Bretzle 

Tuesday November 25th 2014

It looks like the hoodies and tanks are on their way! If you have  not yet settled up for your order please do so soon! Also we will be putting in an order for T shirts and toques so please fill out a form if you would like any.  They do make great Christmas gifts :-)

Speaking of Christmas gifts, I am also putting in an order with Rogue so if you need any stocking stuffers for anyone - or yourself - please let me know what you would like! 

Prep
5 min mono structural 
Coach's choice dynamic 
Bottom squat prep 2 min per side 


Strength 
Pause squats 
3x4 @ 60% with a 5 second pause in the bottom 
* No bouncing out of the hole


Conditioning 

Tabata of;
Ring push ups 
Pistols or air squats 
Inverted burpees 
Sit ups 

Recovery 
2 lengths samson stretch 
25 Back extensions 
Couch stretch 2 min per side 

Monday November 24th 2014

Congratulations to Angela Walter!! You won the door prize from the open house on Friday night! Your price is a pair of rock guards to I expect you to climb the rope before the end of the year :-)

I would like to have a customer appreciation WOD and small gathering Friday December 5th from 6 until whenever.  Please let me know if this date works for you, I would like to bring some food in so I need an idea of who can make tit!

Prep
Overhead prep 
Alternating Tabata- overhead squat position/ mountain climbers 
Plank complex 
Burgner Warm up 

Strength 
Split Jerk 
1-1-1-1-1-1-1

Conditioning 
20 min EMOTM 
Odd- 1 Snatch push press+ 1 Santch Balance + 2 OHS
Even- Max pull ups 

*Not from rack 
** Record total pull ups 

Recovery 
Row 500m 
50 wall slides 
Double bully stretch