Author Archives: Nadia Shatila

Thursday, April 3, 2014

Workout: Deadlift 5-5-10 reps

Accessory: 2×400 meter Run

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Wednesday, April 2, 2014

Workout: Every Minute on the Minute for Eighteen Minutes of:

Odd: 5 Front Squats (165,115)

Even: 5 Bar Muscle ups

Accessory: 3×20 Hollow Rocks

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Tuesday, April 1, 2014

Workout: Test a Benchmark WOD or make up a missed workout

Test a Benchmark Day

CF Options:
Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls

1RM lifts or Runs/Rows

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Monday, March 31, 2014

Workout: 

Shoulder Press: 3-3-3 reps

Back Squat: 5-5-5 reps

Accessory: Tabata Double Unders

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Saturday, March 29, 2014

Workout: 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (95,65)

Burpees

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Friday, March 28, 2014

Workout: Four rounds of:

800 meter Run

Rest 3 minutes

Accessory: 3×10 Heavy Wall Balls

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Thursday, March 27, 2014

Workout: Every minute on the minute for 16 minutes of:

Odd minute: 5 Power Clean (155, 105)

Even minute: 10 Handstand Push-ups

Accessory: Spend 10 minutes working on a weakness

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Wednesday, March 26, 2014

Skill: Complete as many round as possible in 5 minutes of:

7 Pull-ups

7 Burpees

Workout:  Overhead Squats 5-5-5-3-3 reps

 

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Tuesday, March 25, 2014

Workout: ‘Jack’

Complete as many rounds as possible in 20 minutes of:

10 Push Press (115, 75)

10 Kettlebell swings (55,35)

10 Box Jump (24,20)

Accessory: 3×12 Banded Tricep Extensions

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Sylvia shows us how it is done! Beautiful Front Squat.

 

 

 

 

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Gymnastics Class

 

 We can teach you this…

brianjonearmhs

and this!

jefflever

Gymnastics Class is a fantastic opportunity to gain better body awareness and motor control. Coach Brian will help you to improve body weight movements such as; pull-ups, toe-to-bar, muscle ups, muscle up transitions, ring work, and plenty of other great tools for your tool bag.  Give it a try!

Every Tuesday evening at 7:30pm

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