Open Gym 1-3.30 p.m.
31JUL2010
Posted on 30. Jul, 2010 by Kane in WOD
Saturday Workout of the Day at West Valley Track.
Normal time 11 a.m.
5 Rounds for time of:
400m Run
50 Squats
Post time to comments.
Saturday Workout of the Day at West Valley Track.
Normal time 11 a.m.
5 Rounds for time of:
400m Run
50 Squats
Post time to comments.
EARLY A.M. CLASS
Posted on 29. Jul, 2010 by Kane in Blog
I’ve been getting a lot of inquiries about an early morning class lately. So, starting next week(August 2nd) we will offer an early morning class from 5.30-6.30 a.m. on Monday, Wednesday, and Friday.
And another reminder that our Saturday class will be at the West Valley Track this week. Still at the normal time of 11 [...]
I’ve been getting a lot of inquiries about an early morning class lately. So, starting next week(August 2nd) we will offer an early morning class from 5.30-6.30 a.m. on Monday, Wednesday, and Friday.
And another reminder that our Saturday class will be at the West Valley Track this week. Still at the normal time of 11 a.m.
30JUL2010
Posted on 29. Jul, 2010 by Kane in WOD
Strength:
Power Clean
5 x 2
Standard:
Complete 7 rounds of:
Handstand Hold For Maximum Time
10 Supine Ring Pull Ups
Post total time of handstand holds to comments.
—————————————
101:
3 Rounds for time of:
Row 500m
Rest 45 seconds between rounds
Post times for 101 to comments.
Strength:
Power Clean
5 x 2
Standard:
Complete 7 rounds of:
Handstand Hold For Maximum Time
10 Supine Ring Pull Ups
Post total time of handstand holds to comments.
—————————————
101:
3 Rounds for time of:
Row 500m
Rest 45 seconds between rounds
Post times for 101 to comments.
29JUL2010
Posted on 28. Jul, 2010 by Kane in WOD
Strength:
Step Ups
5 x 2 (EA Leg)
Weighted GHD Sit Ups
3 x 15
Standard:
“Isabel”
For time:
Snatch 135lbs, 30 reps
Post times for Standard to comments.
————————–
101:
Run 400m
35 Wall Ball Throws
Run 400m
35 Burpees
Run 400m
Post times for 101 to comments.
Strength:
Step Ups
5 x 2 (EA Leg)
Weighted GHD Sit Ups
3 x 15
Standard:
“Isabel”
For time:
Snatch 135lbs, 30 reps
Post times for Standard to comments.
————————–
101:
Run 400m
35 Wall Ball Throws
Run 400m
35 Burpees
Run 400m
Post times for 101 to comments.
Another Saturday at West Valley Track
Posted on 27. Jul, 2010 by Kane in Blog
This Saturday we will be doing another workout at the West Valley Track, so there will be no class at the facility.
Still at the normal time of 11 a.m.
CLICK HERE FOR GOOGLE MAP
If you have any questions or need directions give us a call at 750-6074.
This Saturday we will be doing another workout at the West Valley Track, so there will be no class at the facility.
Still at the normal time of 11 a.m.
If you have any questions or need directions give us a call at 750-6074.
28JUL2010
Posted on 27. Jul, 2010 by Kane in WOD
Strength:
Rest
Standard:
10 Rounds for time of:
Sprint 100 yds
10 Ring Dips
*Rest 1 minute between rounds
Post times for Standard to comments.
——————————-
101:
Sub Push Ups for Ring Dips and complete Standard.
Strength:
Rest
Standard:
10 Rounds for time of:
Sprint 100 yds
10 Ring Dips
*Rest 1 minute between rounds
Post times for Standard to comments.
——————————-
101:
Sub Push Ups for Ring Dips and complete Standard.
27JUL2010
Posted on 26. Jul, 2010 by Kane in WOD
Strength:
20-30 Minutes of Gymnastic skill work. Rings, L Sits, Handstands, etc..
Standard:
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command [...]
Strength:
20-30 Minutes of Gymnastic skill work. Rings, L Sits, Handstands, etc..
Standard:
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Post times for Standard to comments.
——————
101:
3 Rounds for time of:
400m Run
20 Push Ups
15 Front Squats
Post times for 101 to comments.
26JUL2010
Posted on 25. Jul, 2010 by Kane in WOD
Strength:
Press
1 RM
Standard:
Run 1200m
24 Thrusters, 135lbs
Run 800m
50 Ball Slams
Run 400m
24 Kettlebell Snatches, 2 pood
Run 200m
50 Box Jumps
Post loads for Strength, and times for Standard to comments.
———————————
101:
For time:
50 ft Walking Lunges
21 Push Press
21 Box Jumps
50 ft Walking Lunges
15 Push Press
15 Box Jumps
50 ft Walking Lunges
12 Push Press
12 Box Jumps
50 ft Walking Lunges
Post times for 101 to comments.
Strength:
Press
1 RM
Standard:
Run 1200m
24 Thrusters, 135lbs
Run 800m
50 Ball Slams
Run 400m
24 Kettlebell Snatches, 2 pood
Run 200m
50 Box Jumps
Post loads for Strength, and times for Standard to comments.
———————————
101:
For time:
50 ft Walking Lunges
21 Push Press
21 Box Jumps
50 ft Walking Lunges
15 Push Press
15 Box Jumps
50 ft Walking Lunges
12 Push Press
12 Box Jumps
50 ft Walking Lunges
Post times for 101 to comments.
