1-17-18

1-17-18

AS OF NOW OUR 5 / 6 / 9 / 12 CLASSES ARE CANCELLED ____________ ALL OTHER CLASSES ARE STILL ON, WE WILL LET EVERYONE KNOW IF ANYTHING CHANGES! WARM-UP 10mins -25′ Inch Worm + Cobra -10 Ring Pull-Ups (3sec pause at top) -60sec practicing...

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1-16-18

1-16-18

1st BODYFAT CHALLENGE MEETING ONIGH A 6:30PM! *We will be going over all he details of he challenge and giving hand outs! WARM-UP EMOM-every min for 6mins 1st- Straight Arm Jumping Jacks 2nd- Empty Bar FS 3rd- Spiderman Lunges to Cobra Stretch...

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1-15-18

1-15-18

40 DAY BODY FAT CHALLENGE STARTS TODAY!!!! -You must weigh in and do your BF today or tuesday to be in the challenge. -Pay your $5.00 to Coach Charlie! -Challenge meeting is on Tuesday at 6:30pm, we will go over the the details of the challenge...

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1-12-18

1-12-18

DONT FORGET EVERYONE OUR 40 DAY BODYFAT CHALLENGE STARTS MONDAY! YOU MUST WEIGHT IN BY TUESDAY NIGHT! OUR FIRST MEETING WILL BE TUESDAY NIGHT AT 630PM….NO COREDIO CLASS THAT NIGHT! WARM-UP 8MINS -ROWLING *Air Squats while your partner is...

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1-11-18

1-11-18

GET READY FOR OUR 40 DAY BODYFAT CHALLENGE STARTING NEXT MONDAY! WARM-UP 3 Sets -30sec Handstand Hold -10 Ring Pull-Ups w/ 5sec pause in pull position -90sec Double Under Practice WOD 5 Rounds -10 HSPU (RX+ Strict) -15 Toes To Bar -20 Slam Balls...

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1-10-18

1-10-18

GET READY FOR OUR 40 DAY BODYFAT CHALLENGE STARTING NEXT MONDAY!!! WARM-UP 400M Jog 100′ Alternating High Kicks 75′ Lunge STRENGTH EMOM-every 2mins for 16mins -4 Partial Deadlifts (2″ above the floor) *Heavier than the sets of 5...

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1-9-18

1-9-18

GET READY FOR OUR 40 DAY BODYFAT CHALLENGE STARTING NEXT MONDAY!!! WARM-UP 3 Sets 30sec HS Hold 30sec Plank Shoulder Taps 30sec Straight Arm Jumping Jacks 60sec Slow Controlled Strict Pull-Ups/Ring Rows STRENGTH EMOM-every 90sec for 15mins (10...

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1-8-18

1-8-18

GET READY FOR OUR 40 DAY BODYFAT CHALLENGE NEXT MONDAY!!!! WARM-UP  EMOM-every min for 9mins 1st min- Front Squats with 3sec pause in bottom 2nd min- 30sec Hollow Hold / 30sec Alternating To Touches 3rd min- Single / Double Under Practice...

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1-5-18

1-5-18

WARM-UP 8Min Rotation -200m Jog -5 Power Cleans -5 Strict Presses -5 Push Jerks -5 Thrusters WOD On a Running Clock: 0:00 to 10:00 6Min Amrap -400M Run (+600M) -20 Pull-Ups (+C2B) -Max Clean and Jerks (135/95) (+155/105)   10:00 to 20:00...

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1-4-18

1-4-18

WARM-UP 6Min EMOM 1st Min- 60sec Air Squats 2nd Min- 45sec Empty Barbell Good Mornings 3rd Min- 30sec Russian KB Swings STRENGTH EMOM-every 2mins for 16mins -5 Partial Deadlifts  (2″ above the ground) *Go as heavy as your core strength...

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1-3-18

1-3-18

WARM-UP 6Mins -30sec Standing Wall Ball Presses -30secs Standing Wall Ball Ovhd Hold -30sec Hollow Hold -30sec Alternating Starfish Toe Touches STRENGTH 3 Sets Each (25Min Cap) 1) Pressing DB Complex- 8 reps on each (L-Sit Press->Lying Close...

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1-2-18

1-2-18

WARM-UP 3Min Row Or Bike -then- 2 Sets -10 Empty Back Squats -10 Empty Good Mornings STRENGTH EMOM-every 3mins for 12mins -9 Back Squats *Increase weight each set but do not let yourself get sloppy or lead to leaning over too much! *Heavier than...

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