Announcement

With the outsourcing of the financial department, there have been some policy changes regarding auto-pay. Please make sure to refer to the pricing page with all of our updated payment procedures and policies.

Thank you :)

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Wednesday 070914

Workout of the Day

(20 Minute CAP)

18-14-10-6

Bench Press @55%

BB Stationary Lunges @95/65

WBS 

 

 

Mobility

Load & tension. These are all the classics. Check ‘em out and then do them!

Recipe

This area is known for all of the strawberries and other berries this time of year. Check out Elana’s Pantry for her recipe, “Chocolate Strawberry Shortcake”, and put those berries to use!

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Announcement

Back by popular demand…

another round of Ultimate Frisbee!

When: Saturday from 10am-12pm 

Where: Red Wing Park.

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Tuesday 070814

Workout of the Day

15:00 AMRAP:
(Buy-in of 5 Rope Ascents)

x5 Squat Clean & Jerk @ 80%

x20 Burpee Lateral Box Jumps Up & Over @ 24″/20″

 

Mobility

Holy Ankle smash! These new MWods won’t embed and they’re too good not to post, so just copy and paste the link below:

(http://www.youtube.com/watch?v=0FaWrykOkmQ&feature=share&list=UUnnB4zDBqZHhQ4uLTAX8eYA&index=7)

Strength

Wanna work on your Handstands or HSPU? Check out Tabata Time‘s article “Simple Steps to Holding a Handstand Like a Pro.”

 

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WOD #2

Due: July 12th

“Black and Blue”

(10MN Cap)

5 Rounds:

10 power cleans 135/95

10 burpees 

This wod comes from Ben Bergeron of CFNE. One of his classic testers.
Scores due by next Sunday (July 13th).
If you haven’t gotten me your scores/ times from week 1 due to the holiday and traveling get them to me by Thursday.
I can’t tell if you’re getting better (faster, stronger, more efficient) unless I have something against which to measure.
Garrett.
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WOD #1

Due July 10th:

(6MN Time Cap)

5 Rounds:

7 Chest 2 Bar

5 Thrusters @ 135/95

 

No scaling. No BS reps. Standard practice for no reps on thrusters and c2b
Email time and or how many reps in six minutes to me by saturday midnight
Enjoy!
Coach Garrett
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Monday 070714

Workout of the Day

(15mn Time Cap)

9-7-5-3

Strict Pull-Ups

HBBS @ 70%

K2E

HSPU

 

Mobility

Ooooooh yes! Let’s open up our overhead positions! :)

Something is going on with the Youtube embedding. so here is the link to copy and paste into your browser:

(http://www.youtube.com/watch?v=Vs2HA0TnU6A&list=UUnnB4zDBqZHhQ4uLTAX8eYA&feature=share&index=5)

 

Recipe

Check out this “Cauliflower Crust Pizza” by the Healthy Foodie. Yum!!

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