Friday, June 17, 2016

Friday Fun!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. 8am Bootcamp is still on, 9 & 10am classes are cancelled for this Saturday. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. summer-770x577

FRIDAY Strength Bench Press [Video] Bent Over Row [Video]

5 Supersets Of: • 5 Bench Press • 5 Dumbbell Bent Over Rows (Each Arm)

Take 10-15 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning For Time: 50 Double Unders 10 Squat Snatch (#135/95) Run 200 meters 40 Double Unders 8 Squat Snatch (#155/105) Run 200 meters 30 Double Unders 6 Squat Snatch (#175/115) Run 200 meters 20 Double Unders 4 Squat Snatch (#195/125) Run 200 meters

Snatch Cues

Thursday, June 16, 2016

A big MetCon and some midline work for Thursday!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. 8am Bootcamp is still on, 9 & 10am classes are cancelled for this Saturday. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. Info Meeting at 7:30pm on Thursday. summer-770x577

THURSDAY Conditioning For Time: Run 1 Mile 50 Hang Power Cleans (#135/95) Row 1000 meters

Midline/Core Work Coaches will lead accessory work with the class.

Hang Power Cleans

Wednesday, June 15, 2016

Strength work and a tough MetCon for midweek!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. 8am Bootcamp is still on, 9 & 10am classes are cancelled for this Saturday. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. Info Meeting at 7:30pm on Thursday. summer-770x577

WEDNESDAY Strength Dumbbell Strict Shoulder Press [Video] Strict Pull-ups [Video]

5 Supersets Of: • 5 Standing DB Strict Press • 6 Strict Chest to Bar Pull-ups

Take 10-15 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning For Total Time: 50 Double Unders 40 Walking Lunges 30 Pull-ups 20 Handstand Push Ups (Scaled: Push Press #95/65) 10 Deadlifts (#315/205)

Rest 5 Minutes

50 Double Unders 40 Squat Jumps 30 Toes to Bar 20 Burpees 10 Deadlifts (#315/205)

Strict Pull-ups

Tuesday, June 14, 2016

Oly Lifting and a 5-Rounder for Tuesday!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. 8am Bootcamp is still on, 9 & 10am classes are cancelled for this Saturday. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. Meetings at 10am Tuesday and 7:30pm Thursday. summer-770x577

TUESDAY Strength Power Snatch[Video] Power Clean [Video]

With a running clock: At 0:00, EMOM for 6 minutes complete 1 Pause Below the Knee + Power Snatch at 65%. At 8:00, EMOM for 6 minutes complete 1 Pause Below the Knee + Power Clean at 65%.

Conditioning 5 Rounds For Time: • 10 Power Cleans (#135/95) • 10 Burpees

Pause Snatch

Monday, June 13, 2016

Squats and a big AMRAP for Monday!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. Regular class hours are cancelled for this Saturday. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. summer-770x577

MONDAY Strength Front Squat [Video] Back Squat [Video] Take 15-20 minutes to complete the following:

3 Sets of 3 Pause Front Squats with a 3-second hold. Use 65% of your 1repmax, at same weight across all sets.

3 Sets of 8 Back Squats. Use 65% of your 1repmax, at same weight across all sets.

Conditioning AMRAP in 20 Minutes: • 5 Thrusters (#135/95) • 10 Pull-ups • 5 Push Jerks (#135/95) • Run 400 meters

Front Squats

Sunday, June 12, 2016

Sunday Funday as we honor "Joshie" with a modified Hero WOD!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. summer-770x577

SUNDAY Partner Conditioning Modified "Joshie" 3 Rounds For Time: • 21 Dumbbell Snatch • 21 Push-ups • 21 Dumbbell Snatch • 21 Push-ups • Run 400 meters

* Split reps and run together.

Joshua Whitaker In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Saturday, June 11, 2016

Saturday Partner WOD!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. summer-770x577

SATURDAY Partner Conditioning For Time: 21 Thrusters/21 Pull-ups Run 200 meters 21 Pull-ups/21 Thrusters Run 200 meters 15 Thrusters/15 Pull-ups Run 200 meters 15 Pull-ups/15 Thrusters Run 200 meters 9 Thrusters/9 Pull-ups Run 200 meters 9 Pull-ups/9 Thrusters Run 200 meters

Friday, June 10, 2016

Strength Work and a 3-Rounder for Friday!

ANNOUNCEMENTS Running Clinic Saturday, June 18, 9am-11am Details HERE. Winged Foot

Beach Season Nutrition Challenge June 20 - July 25 Details HERE. summer-770x577

FRIDAY Strength Bench Press [Video] Bent Over Row [Video]

5 Supersets Of: • 5 Bench Press • 5 Barbell Bent Over Rows

Take 10-15 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning 2 Rounds For Time: • 50 Double Unders • 30 Toes To Bar • 25 Airdyne Calories • 20 Push Jerks (#135/95)

Bent Over Rows

Thursday, June 9, 2016

Conditioning and Midline work for Thursday!

THURSDAY Conditioning 4 Rounds For Total Time: • Row 500 meters • Run 400 meters • 10 Heavy Wall Ball Shots (#30/20) • Rest 2 Minutes

Midline/Core Work With a continuous clock: • At 0:00 hold a Hanging L-Sit for 15 seconds and rest 45 seconds for 5 sets. • At 5:00 hold an AbPlank with one leg elevated for 20 seconds and rest 40 seconds for 4 sets. (Alternate legs every set.) • At 9:00 AMRAP Weighted Sit-ups for 25 seconds and rest 35 seconds for 3 sets. (Use a plate or a dumbbell.)

Hanging L-Sit