8/31/13

Free community workout at 9am tomorrow. Bring a friend, family member, anyone that wants to give Vanquish a try! We will have open gym until 11 following the community workout. Here are today’s results for all those brave souls that came today and did 7 minutes of Burpees!!!! Scott the Destroyer Downey took top honors for the men today and Catt the Killer Calvert took top honors for the women! Great work by all!

 

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Holiday Hours

This weekends hours and Monday’s will change just slightly because of the holiday. Saturday and Sunday are 9am-11am. Free Community workout at 9am as usual for Saturday with open gym until 11. Sunday 9am strength and endurance and then open gym until 11am. Monday we will open at 9am and have one workout for everyone! Then off to enjoy the rest of the day!!!

Workout 8/30/13

I know everyone’s bodies have been taking a beating this week so for the first part of class we will be having a mobility session to get your bodies back in line. We will then be having a “mystery workout”! All I will say that it is all bodyweight and only 7 minutes! Yay!!!!

New members!

Just wanted to say that everyone is working really hard this week and doing such an AWESOME job! So proud of our newest members Ben, KC, Robert and Mindy! Please say Hi and welcome them to the Vanquish family when you see them!

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Workout 8/29/13

Strength/Skill: Thruster 3-3-3-3-3

Conditioning: 3 Rounds for Time.

9-6-3

Deadlift
Wall-balls
Yes, you will complete 9-6-3 and that is one round. Time does not stop until you complete all 3 rounds.

Weight:
Elite: 225/185
Advanced: 185/135
Novice: 135/95

Workout 8/28/13

Strength: 2press/4push-press/6push-jerk

Conditioning: 20 min AMRAP

5 Handstand Push-ups
10 Pistols
15 Pull-ups

Great work tonight by everyone! So proud of all of you! Everyone is making huge strides learning new skills and gaining “warrior” strength!

 

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Workout 8/27/13

Strength: Power Snatch 3-3-3-3-3

Conditioning: 9-7-5

Power Snatch
Knee to Elbows

* 400m run in between each set.

Weights:
Elite: 135/95
Advanced: 105/75
Novice: 65/45

Just a quick reminder that we now have FREE delivery available from Evolve Personal Paleo Chef! Yes, that’s right for those of you that are already clients and those of you that are on the fence. Evolve’s food is “AMAZING”! Please use code VA and get the delivery fee waived! If you would like more info about Evolve’s hand made, all-nautral, chef-prepared, paleo food please see me for all the great benefits of the paleo lifestyle!

Workout 8/26/13

Skill: Pistols

Workout: For time

50 Air Squats
40 Ab-mat Sit-ups
30 Pull-ups
20 Box jumps
10 Push-ups

8/24/13

Free community Workout at 9am! Bring a friend, family member, neighbor, heck anyone! Open gym will be immediately after from 10am-12pm. You can make up a workout from the week you might have missed, work on some technique with your oly lifts, or a skill.

Workout 8/23/13

I have prepared you all week for this Strength Day! Enjoy!

Strength/Conditioning:

“The Bear Complex”

5 Rounds of 7 reps of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps. Post Max weight reached on whiteboard.

 

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