First of all, thanks for your patience regarding these schedule changes over the past month. Please review the new schedule changes on our calendar. Quickly, the classes have largely remained the same with the following changes: Breanne will be teaching 4, 5 and 6 PM on Friday. The 9:30 AM […]
Thanks to Erin for this great (but long, 1.5 hours) video. The important part of this video is that it given by a Robert H. Lustig, M.D. from UCSF Division of Endocrinology & Metabolism (Endocrinology is the study of hormones and the treatment of hormone based diseases. The endocrine glands […]
Like I said, get used to these posts, we have a number of little ones on the way in the next few months. From Dylan: “Griffin Dominick Arena arrived happy and healthy at 4:43 pm last Saturday (08/08/09). He was 7 lbs, 5 oz, and 19 inches long. He and […]
Jacque demonstrates flexiblity that I can only dream of. Great job lifting heavy all week crew! WOD Friday, July 311-1-1 Press3-3-3 Push Press5-5-5 Push Jerk 3 Rounds:1 Min Max Jumping Squats (get some air!)1 Min Knees to ElbowsRest 2 Min post loads and reps to comments
Sorry about the late notice, but I am not having any more Saturday classes in July. I am hoping to have classes in August, but I will post more details as I know them.
Focus: Cardio and funWarm-up: 400m Run, agility ladder, group active/dynamic warm-up, 5 x 50 M sprintsSkill/Specific Warm-up: Review WOD exercisesWOD: Fireman Over Board – 2 rounds – 200 M Med Ball Run + 10 Wall balls, Barbell raise, Zercher sand bag clean, rope climb, Sledge hammer.
More images from the Affiliate Cup Competition taken by Heather and her husband. Samantha’s blog post on the affiliate cup competition is really good.
Praveen and Ruth are proud parents of a little boy. You can find pictures on Facebook if you are friends with Praveen (and if you aren’t friends, what are you waiting for?). You will probably be getting pretty tired of these posts by Halloween, we have a lot of little […]
Focus: OHS Interval on the 4 minutesWarm-up: 400m Run, 10 back rolls, archer reaches, and snow angels200m Run, 2 rounds, first round with right arm, second round left arm DB weight 12, 15, or 20)7 reps: pull-ups, 1-arm DB thrusters, 1-arm DB sit-ups, 1-arm DB Overhead lungesSkill/Specific Warm-up: OHS 10 […]
Focus: Heavy lifting on a short intervalWarm-up: 200 single unders, Back rolls, shoulder mobility, etc. Skill/Specific Warm-up: Warm-up DL 5,4,3,2,1Level 4 – 120/90 KGLevel 3 – 100/75Level 2 – 80/60Level 1 – 60/45WOD: 10 rounds on 2:00 min interval1 x DL2 x Weighted Pull-ups3 x Weighted Dips4 x Weighted Sit-ups