Saturday, August 23, 2014

Warm Up

WOD Prep

"Power Badger"
3 Rounds
30 Power Cleans 95/65#
30 Pull-ups
800m Run

20140822-211032-76232113.jpg In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq Dec 11, 2007


Friday, August 22, 2014

Just a reminder that tonight's 6:30 class is Mobility with Lisa!

Remember that time, when you did that first overhead squat, and it felt really weird? Well lets take some extra time today to work on some mobility. Here are some great mobility and stretches that should be incorporated with your warmups.

Warm Up

Strength Rotation A: Volume / Deload Overhead Squats

Strength Rotation B: Volume / Deload Jerks

(15 minute time cap)

100 Overhead squats 95/65#


Ankle Mobility Stretch

Ankle / Hip Mobility

Scapular Retraction / Rotation


Thursday, August 21, 2014

Hey members!
Mobility has been switched to Friday this week (August 22nd) so Coach Lisa can prep for her playoff final this Saturday! Tonights classes are with the ever so awesome Coach Matt and the 6:30 class will just be a regular class.
If you have ever been interested in watching a Rugby game or care to cheer on members Karen, Kat, Megan and Lisa, they are playing for they're 10th consecutive Maritime Championship at the Wanderers Grounds Saturday at 1pm!!

Warm Up

Strength Rotation A: Volume / Deload Cleans

Strength Rotation B: Volume / Deload Overhead Squats

(20 minute time cap)

90 Kettlebell Walking Lunges 1.5/1pood

60 Kettlebell Snatches 1.5/1pood

30 Turkish Get Ups 1.5/1pood

  • Kettlebell Snatch and Turkish Get Ups can be broken up into any combination, TGU can't be started until all KB Snatches are completed.

Wednesday, August 20, 2014

Fran, oh how a 4 letter word can change your day so much!

Warm Up

Strength Rotation A: Volume / Deload Shoulder Press
Strength Rotation B: Volume / Deload Cleans

'Fran' (7 minute time cap)
Thrusters 95/65



Tuesday, August 19, 2014

Warm Up

Strength Rotation A: Volume / Deload Front Squat
Strength Rotation B: Volume / Deload Shoulder Press

Even: Max Kettlebell Swings 1.5/1pood
Odd: 20 Double Unders