Jul 23 2014

WOD 7/24

Performance & Foundations - Post Test Week
3:00 Max Pull-ups
3:00 rest
3:00 Max Cal Row
3:00 Rest
3:00 Power Snatchs 75/45
3:00 Rest
3:00 Max 20 M Shuttle Run (10 M down, 10 M Back)

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”-William Barclay

Jul 22 2014

WOD 7/23

Performance & Foundations - Post Test Week
A. 1 RM Hang Squat Clean in 15:00

B. 1 RM Bench Press in 20:00

C. Bench Press:  Max Unbroken Reps @ 85% of 1RM

“Fortitude is the marshal of thought, the armor of the will, and the fort of reason.”-Francis Bacon


Jul 22 2014

July Skills Class || Muscle Ups!

Saturday Skills @ 11:00am with The G Team – This Saturday!
Coaches Tim Garland & Mark Grande – The G Team!
Muscle Up
2-3 Strict Pull-ups
2-3 Ring Dips
2-3 Kipping Chest to Bar
“And an A-1 attitude!”
Join Mark & Tim this Saturday for some Muscle Up action! Come work on technical steps toward achieving your muscle-up and/or get your first muscle-up before you go! Reservation reserved for athletes who meet the prerequisites, please. 



Jul 21 2014

WOD 7/22

Performance & Foundations
20:00 For Quality
300 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds


Make up Day

“Quality is not an act, it is a habit.” -Aristotle

Jul 20 2014

WOD 7/21

Performance - Post-Test Week
Thruster @ 95/65
Burpees over bar
8:00 Time Cap

DB Thruster
NPU Burpees over bar

“All great achievements require time.” -Maya Angelou

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