5 rounds

6   pistols
8   push ups
10 walking lunges
12 Shoulder press

and the amazing 4:30 class
partner WOD

10 pistols
10 HSPU
4 x partner carry

 These two are enjoying the partner carry a little too much!

Oh yeah... when you are all done hug your partner :)

Core Blaster

13 min
Every Min On the Min
2 Turkish Get Up’s
Max rep sit-up

 5 rounds

5 T2B
15 Wallballs
30 DU

Miley rocks out the pull ups!

5 rounds 

6 pull ups

9 med ball cleans

12 box jumps

Great turnout yesterday for the Shoulder Mobility Session! Hope these few pics jog the memory and help you remember the stretches! Now those of you that have attended are ambassadors - before and/or after class take the time to be a SUPER friend and share the knowledge with those who were unable to attend!

Super friend Nick helping Gino work the corners of this stretch!

Whats better than one super friend? ... two of course ;)

Nick is getting the royal treatment

Colleen looks like she is enjoying this a little too much... Kevin are you tapping out?

 

Yep... dig that shoe just a little deeper ;)

Fun Friday....

What will it be? 

Yep... Fight Gone Bad

1. Wall-ball,
2. Sumo deadlift high-pull
3. Box jump
4. Push-press
5. Row (Calories)

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

What are this bunch of misfits up too? :)

21-15-9
Kb snatch
Kb swing
Push up

 push ups push ups and more push ups!

Byron does crazy man push ups!!

7min AMRAP

7 Shoulder Press
14 back or front squats ( same bar)

if you put the bar down penalty of 5 burpies

Team Wod:

Team of 5 complete:

8000m row
300 Box jumps
200 pull ups
100 thrusters

What is fitness and who is fit?

Momma Jaclyn rocking out the shoulder press!!


-------------------------

"Ring the bells that still can ring

Forget your perfect offering

There is a crack in everything

That is how the light gets in..."  Leonard Cohen

A great turn out for our nutrition session today. There was a lot of info in a short amount of time. If you have any  questions you know where to find us!

Here is the website for the nuts and dried fruit:

Rancho Vignola: New Crop Nuts and Dried Fruit

Remember Nutrition session today 9am

The health benefits of eating dark chocolate ... oh yeah life is good :)

Fun Friday

5 rounds

16 Pullups
12 Kb swings
8   Box jump burpees

Remember our nutrition information session on Saturday 9am

 _________

10-1 Overhead Squats
10 Hallow Rocks after each round of OVHS


"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

Once developed, the overhead squat is a thing of beauty – a masterpiece of expression in control, stability, balance, efficient power, and utility. Get on it.  "                                       ... Greg Glassman

10min AMRAP

20 Jumping pullups
40m single arm OVH walking lunge

...trying to take the big guy down

21-15-9
Deadlifts
Box jumps

This Saturday at 9am we will be putting on a nutrition information session... sign up board at the gym

The Many Heads of Gluten Sensitivity (click to read more)


7 rounds of:

7 burpee wall balls
7 lateral ball throws
7 squats holding med ball