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Saturday 05/18

Happy Birthday Craig Milsovic!

TODAY’S WOD:

“In-Sync”

Teams of 2 will complete the following for time:
400-meter run together, then...
3 rounds of:
30 Wall Ball Shots (LTBD)
30 Lunges
20 Superman’s
20 Sit-ups
10 Burpees
10 Pull-ups
then...400-meter run together.

Post time to Members area. Compare to 02/11/17.

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Friday 05/17

Becky demonstrating a single-arm plank hold and today is her birthday.

Becky demonstrating a single-arm plank hold and today is her birthday.

Happy Birthday Becky Kilduff!

TODAY’S WOD:

“Severin”

For time:
50 Strict Pull-ups
100 Push-ups, release hands from the floor at the bottom
Run 5K

If you have a 20lb vest, wear it.

Post time to Members area. Compare to 09/20/16.

TODAY’S STRENGTH TRAINING:

“Upper Arms”

1) BB Drag Curls + DB Lying Triceps Extension
15-10-8-6-4 reps for loads. 2-minute rests.

2) Alternating, DB Hammer Curls + Triceps Kickback
5 x 8 reps per Arm. 2-minute rests.

3) Glutes + Hips:
100 per leg, Lying Side Leg Raises, back against the wall.
200 Prone Leg Raise

Post loads to Members area. Compare to 03/25/19.

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Thursday 05/16

Angel successfully executing a 20 inch box jump post-menisci surgery.

Angel successfully executing a 20 inch box jump post-menisci surgery.

TODAY’S WOD:

A. Shoulder Press 3RM
*10-minute time cap. Compare to 03/19/19.

B. 400-meter Sprint efforts x 8 sets. Try to hold within 3-5 seconds of first sprint. Rest 2-minutes.
*compare to 11/02/17.

Post load for part A and times for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Dumbbell Fun”

For load and form:
Arnold Press 3 x 12
Chest Press 3 x 8
Reverse Fly 3 x 5
Bent Over Row 3 x 12
Hammer Curls, alternating arms 3 x 14
Triceps Extension, Single DB, 3 x 12

Increase load for each set. Rest 2-minutes between each set.

Post loads to Members area. Compare to 08/01/18.

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Wednesday 05/15

Tim demonstrating the Dumbbell Hamstring Curl.

Tim demonstrating the Dumbbell Hamstring Curl.

TODAY’S WOD:

“Power Helen”

3 rounds for time:
200-meter Run
21 Pull-ups
15 Box Jumps (30”/24”)
15 Kettlebell Swings
15 Burpees

Post time to Members area. Compare to 10/08/17.

TODAY’S STRENGTH TRAINING:

“The Back #4”

1) Weighted Close Grip Chin-ups
8 x 3 reps, increase loads.
*if working on chin-ups then partner will assist for 8 x 5 reps. 90-second rests.
2) Bent Over Lateral Fly with Plates
5 x 5 reps, increase loads. 1-minute rests.
3) Good Mornings with feet in Sumo Stance
6 x 6 reps, increase loads, 90-second rests.

Post loads to Members area. Compare to 02/14/19.

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Tuesday 05/14

Zeus sporting the CFF universal headband.

Zeus sporting the CFF universal headband.

Happy Birthday Joey McNally!

TODAY’S WOD:

A. 3 rounds for time:
21 Superman’s
21 Sit-ups
21 Knees to Elbows
21 Inverted Burpees
*compare to 02/21/19.

B. Every minute for 10 minutes:
Pinch Carries, 6 x 10-meters, with plates. LTBD.
*compare to 12/28/18.

Post load for part A and time to part B to Members area.

TODAY’S STRENGTH TRAINING:

“The Chest #5”

Superset:
DB Flies on Medicine Ball
Single-Arm DB Chest Press per Arm
12-8-6-4 reps for load.
90-second rests.

Superset:
DB Pull-over on Medicine Ball
4 x 10 reps, increase loads.
Strict Dips (stationary, no rings)
4 x 8 reps, add load if able.
2-minute rests.

Glutes and Hips:
100 per leg, Lying Side Leg Raises, back against the wall.

Post loads to Members area. Compare to 03/14/19.

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Monday 05/13

The McAfee Men.

The McAfee Men.

TODAY’S WOD:

12 rounds, each for time:
31 Doubleunders
18 V-Ups
1 Sumo-Deadlift High Pull (50kg/35kg)
Rest 30-seconds

Post time to Members area. Compare 12/31/18.

TODAY’S STRENGTH TRAINING:

“Legs #10”

5 sets, not for time of:

20-meters Overhead Walking Lunge w/Barbell increase loads
20 Back Extensions (weight optional)
Rest 1-minute.
20 DB Glute Deadlifts, increase loads.
20 DB Single-Leg Straight-Leg Deadlift, alternate legs
Rest 2-minutes.

Post loads to Members area. Compare to 11/29/18.

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Saturday 05/11

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TODAY'S WOD:

Complete as many rounds/reps as possible in 20 minutes of:
4 Bar Muscle-ups
8 Wall Ball Shots (20#/14# to 10' target)
12 Pistols (alternating legs)

Post total rounds/reps to Members area. Compare to 04/09/14.

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Friday 05/10

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ONLY MORNING CLASSES TODAY!!!

TODAY’S WOD:

“Gator”

8 rounds for time:
5 reps – 185lb/135lb Front Squats
26 Hand Release Push-ups

Post time and load to Members area. Compare to 09/03/18.

TODAY’S STRENGTH TRAINING:

“Abs & A$$”

3 rounds, not for time:
Twisting Crunch x 25
Hip Thrusts x 50
Twisting Leg Raise x 25
DB Bun Burner x 15
DB Side Bends x 25/side
Weighted Hip Extensions x 15
Squirms x 50
Reverse Hyperextensions x 25

Post completion to Members area.

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Thursday 05/09

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FRIENDLY REMINDER: There are no evening classes on Friday, May 10th. Only morning classes.

TODAY’S WOD:

“Kettlebell Ladder”

Complete the following for time:
30 Kettlebell Swings (50lb/35lb) – 3 Box Jumps
27 KBS – 6 BJ
24 KBS – 9 BJ
21 KBS – 12 BJ
18 KBS – 15 BJ
15 KBS – 18 BJ
12 KBS – 21 BJ
9 KBS – 24 BJ
6 KBS – 27 BJ
3 KBS – 30 BJ

Post time to Members area. Compare to 12/18/15.

TODAY’S STRENGTH TRAINING:

“Chest & Triceps #1”

1. DB Kickback w/twist, 3 x 12
30 second transition
Chest Circles, 3 x 12
Rest 3 minutes.

2. Bench Dip, 3 x 12
30 second transition
Incline DB Chest Press, 3 x 12
Rest 3 minutes.

3. Single Arm Band Press down,Abs 3 x 15 per arm
Single Arm Band Pectoral Fly 3 x 15 per arm

Post loads and band width to Members area.

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Wednesday 05/08

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Happy Birthday Kevin Jacobs and Becky Levinton!

TODAY’S WOD:

A. Every 3 minutes for 21 minutes:
5 Floor Chest Press + 4 Strict Toes to Bar, alternating legs
Increase loads.

B. Sprints – 10 efforts of 100 meters.
*hold within 3-5 seconds of first effort. Rest 30-seconds between efforts.
Post best time. Compare to 04/08/13.

Post loads for part A and best time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Back and Shoulders”

A. 6 sets of the following for loads. 1-minute rests.
Bent Over BB Rows x 8
Standing Side Lateral Raises x 12

B. 8 sets of 15 - Banded Face Pulls – 30 seconds rests.

C. 6 sets of the following for loads. 1-minute rests.
Front Raise w/DB’s x 10
Upright Row w/BB x 12

D. 10 sets of the following, load stays the same. 30-second rests.
Bent Over Lateral Raise x 10
Single Arm BB Row x 15 per side

Post loads to Members area. Compare to 03/13/19.

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Tuesday 05/07

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Happy Birthday Freddy Sanchez!

TODAY’S WOD:

A. Every 2 minutes for 10 minutes:
5 Underhand Grip Deadlifts
*Increase loads. Compare to 06/13/18.

B. 4 rounds for time of:
Max repetition Front Rack Stationary Lunges (LTBD)
50 Double-unders
*Compare to 10/22/18. 10-minute time cap.

Post loads for part A and time/load for part B to Members area.

TODAY’S STRENGTH TRAINING:

3 sets. 3-minute rests. Increase loads. Slow and Controlled.
Seated DB Hammer Curl x 8 per arm
Standing Alternating DB Curl x 6 per arm
Concentration Curls x 8 per arm
DB Lying Triceps Extension x 10 reps
Close Grip Bench Press x 12 reps
DB Lying Cross Face Triceps Extension x 8 per arm

Post loads to Members area. Compare to 02/6/18.

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Monday 05/06

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A notice was sent out via email and on Facebook this past Saturday, May 4th, in reference to the NEW Club Hours going into effect on Monday, May 20th, 2019. Please check your emails and Facebook for the notice.

TODAY’S WOD:

“Beowulf”

For time:
Row 1000 meters
Run 800 meters
10 rounds of:
5 Ring Dips
10 Pull-ups
15 Jumping Ball Slams (50lb/25lb)
then, Run 800 meters
Row 1000 meters
*Time cap – 45 minutes

Post time to Members area. Compare to 08/15/18.

TODAY’S STRENGTH TRAINING:

“Back Squats 10’s & 20’s”

5 sets of 10 reps, increase loads. 2-minute rests.

3 sets of 20 reps at last load used for 10’s. Increase load if able.

Post loads to Members area. Compare to 02/20/19.

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Saturday 05/04 Happy Birthday Nina Catron!

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TODAY’S WOD:

Teams of 2, “You Go, I Go”:

75-55-35 reps for time:
Dumbbell Box Step-ups (50lb-24”/30lb-20”)
Chest to Bar Pull-ups
Hang Power Cleans (135lbs/95lbs)
Bar Facing Burpees

Partners should aim for big sets. Choose manageable loads in order to maintain intensity throughout.

Post team, time and loads to Members area. 40-minute time cap.

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Friday 05/03

Happy Birthday Andrew Markle and Nandu Rangineni!

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TODAY’S WOD:

“Moon”

7 rounds for time:

10 DB Hang Split Snatch-Right Side (40lb/30lb)
1 Rope Climb (15ft.)
10 DB Hang Split Snatch-Left Side (40lb/30lb)
1 Rope Climb (15ft.)
*Alternate feet in the Split Snatch sets.

Post time to Members area. Compare to 11/11/12.

TODAY’S STRENGTH TRAINING:

“Just Abs”

10 sets of 10 reps for time.
Crunches + Butterfly Curl Up + The Squirm + Crossed Leg Oblique Crunch + Single-leg Straight-leg Jackknives

Post time to Members area. Compare to 03/21/19.

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Thursday 05/02

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TODAY’S WOD:

A. 100 Burpees for time, every minute on the minute do 2 Hang Power Snatch (50kg/35kg)

B. 8 efforts of 10 – 10-meter shuttle runs, two-hand touch at turn around.

Post time for part A and best time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Arms #1”

1) 5 sets, rest 2-minutes:
Skull crushers x 10 reps
Barbell Curl x 10 reps
*Increase Loads each set.

2) 3 sets, rest 2-minutes:
21’s – Bicep Curl, straight bar
*Increase loads each set.

3) 4 sets, rest 2-minutes:
Alternating Dumbbell Curl x 12
Single Dumbbell Overhead Triceps Extension x 12
*Increase loads each set.

4) Glutes: 100 weighted Hip Thrusts.

Post loads to Members area. Compare to 02/15/19.

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Wednesday 05/01

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TODAY’S WOD:

A. Shoulder Press 9-9-9-9-9-9 reps for loads. Then one effort of max repetitions with barbell (20kg/15kg)

B. 3 rounds for time of:
21 Knees to Elbows
15 Muscle Cleans (LTBD)
9 Good Mornings (LTBD), tempo 32X1

Post loads/reps for part A and time/loads for part B to Members area. Compare to 10/29/18.

TODAY’S STRENGTH TRAINING:

“The Back #6”

1) Banded Long Rows x 8
Snatch Grip Deadlifts x 12, 5 second count eccentric phase
5 sets. Deadlifts no more than 60kg for Men/35kg for Women. 2-minute rests.

2) Single Arm Bent-over DB Row x 10 per arm
DB Shrugs x 20
4 sets. Increasing loads. 2-minute rests.

3) Banded Lat-Pulldowns x 12
Banded Lat-Pull x 12
3 sets. 1-minute rests.

Post band and loads to Members area.

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Tuesday 04/30 Happy Birthday Meg McNeill!

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TODAY’S WOD:

A. Tempo Sumo-Deadlifts

Every 2-minutes for 16 minutes:
3 Sumo-Deadlifts @ 33X1.
3 second count down, 3 second count with barbell 1” off floor, stand fast, 1 second count at the top.
Increase load each set.
*Compare to 01/30/19.

B. Complete as many rounds as possible in 13 minutes of:
50 Doubleunders
30-meter Handstand Walks
*Compare to 03/15/17.

Post loads for part A and total rounds for part B to Members area.

TODAY’S STRENGTH TRAINING:

“Legs #1”

Back Squat 15-12-10-8-6 reps for loads.
Front Squat 10-8-8-6 reps for loads.
Hamstring Raises 4 sets of 8 reps
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyperextensions 4 sets of 25 reps
*3-minute rests.

Post loads to Members area. Compare to 01/07/19.

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