Posts from the ‘Blog’ Category

  • New Logo

    Friday, July 17

    July 16th, 2015 | Blog | Coach | No Comments

    Saturday: No regular classes, instead join us at Old School Forest Preserve for a WOD in the PARK 9:00! Watch FaceBook for updates in case the weather doesn’t cooporate. Strength & WOD: 7 x 2:30 rounds 17:30 running clock – 200m Run for time – 5 Touch & Go Power Clean (as heavy as possible) […]

    Read More

  • New Logo

    Thursday, July 16

    July 15th, 2015 | Blog | Coach | No Comments

    Strength: Back Squat 7:30 clock 5 x 3 @ 23X1 tempo @ 70% – Focus on speed out of the bottom. – Begin sets every :75 – On 6th and final set complete AMRAP @ 1 breath re-set tempo WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 8 – 6 Thrusters (115/75) – 12 Pullups […]

    Read More

  • New Logo

    Wednesday, July 15

    July 14th, 2015 | Blog | Coach | No Comments

    Attention early morning athletes!!!! Sorry for the late notice but we have just been notified that there will be some plumbing work being done on the building and we will be without running water from 6am until 8am – sorry for the inconvenience. WOD: Metcon (Time) 6 x 3 minute rounds for total working time […]

    Read More

  • New Logo

    Tuesday, July 14

    July 13th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: Field Trip! This Saturday all classes will be held at Old School Forest Preserve at 9:00am. Coach Cathy has something special planned for you at the sled hill. Babysitting will be provided. See you there! Oh and Fitober Fest is live. 07/14/2015 Strength (no measure): Barbell Romanian Deadlift 4 x 5 – No […]

    Read More

  • New Logo

    Monday, July 13

    July 13th, 2015 | Blog | Coach | No Comments

    Member survey coming your way tonight. Please take a few minutes and let us know how we’re doing – your feedback is important. Thanks! Strength: Hang Squat Snatch 2-2-1-1-1 Hold bottom position for 2 count. Build only on perfect reps. Front Squat 3-3-3+AMRAP maintaining 1 breath re-set tempo. WOD: Metcon (Time) 7:30 minute clock Begin […]

    Read More

  • New Logo

    Friday, July 10

    July 9th, 2015 | Blog | Coach | No Comments

    Strength: 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats – 5 sets – Build on perfect sets to todays heaviest complex WOD: Metcon (Time) 5 rounds for time – 12 min cap – 200m Run – 7 Power Snatch (95/65) No more than 60% – 14 Unbroken Wall Ball Shots Rest […]

    Read More

  • New Logo

    Thursday, July 9

    July 8th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (Time) 21 min running clock Part 1 – 7:00 clock – 1k Row for time – In remaining time build to 5rm Bench Press Part 2 @ 7 min mark begin – 1k Run for time – In remaining time build to 1rm Bench Press Part 3 @ 14 min mark begin – […]

    Read More

  • New Logo

    Wednesday, July 8

    July 7th, 2015 | Blog | Coach | No Comments

    Strength (no measure): Barbell Romanian Deadlift 4 x 5 – Keep weight light. No more than 65-68% of Clean or 2-3% heavier than last week. – Focus on locking in lumbar extension & using stretch rebound reaction at the bottom. Russian Step Ups 4 x 6 each leg – Holding DB/KB in each hand WOD […]

    Read More

  • New Logo

    Tuesday, July 7

    July 6th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 – 10 Pullups – 20 KB Snatch – Every 3rd minute (4 sets) run 200m Rest 1:00 then…. Cash Out: Metcon (AMRAP – Reps) Tabata Situps – Immediately following Tabata begin Strength… Strength: Push Press Take 5:00 to build to 2rm

    Read More

  • New Logo

    Monday, July 6

    July 6th, 2015 | Blog | Coach | No Comments

    Strength: Hang Squat Clean 2-2-2-1-1 – Build only on perfect reps – Hold bottom position for 2 count Front Squat 3 x 3 (82-84%) – Goal should be to go slightly heavier than last week. – 1st rep each set @ 24X1 tempo. – On last set continue to work AMRAP w/1 breath re-set tempo […]

    Read More