11/30/13

Don’t Forget today is our Free community workout at 9am. Bring a friend, family member, neighbor. Anyone that is interested in trying Vanquish training! We will have open gym immediately after at 10am until 12pm.

Workout 11/29/13 9:30am

Strength:Squat Clean 60%x4x4, Push Press 60%x4x4

Conditioning: 5 rounds for time.

5-Ground to Overhead 95/65
10-Push-ups
20-Lunges

*AfterParty-3×5 Handstand Push-ups

11/28/13

Warriors,
Just wanted to take the time to say Happy Thanksgiving to you all! I’m very Thankful to have such wonderful clients! You are an amazing group of people and I look forward to seeing you and working with you everyday! Enjoy you’re day with family and friends and don’t eat to much! HaHa

crossfit-turkey

 

Workout 11/27/13

Strength: Overhead Squat 60%x4x4, Snatch Pull 80% 3×4

Conditioning: For Time

30 Burpees
30 Ab-Mat Sit-ups
30 Push-ups
30 Air Squats
30 Pull-ups

Afterparty-KB pistols 3×10 (5each leg)

Holiday Hours for the week

Wednesday: Normal schedule. Evening-4:30, 5:30, 6:30
Thursday: Closed
Friday: 9:30 Workout, 10:30-12pm Open Gym
Saturday: 9am Workout, 10-12pm Open Gym

Workout 11/26/13

Strength: Snatch 60%x4x4, Snatch Press 60% x4x4

Conditioning: 15 min AMRAP

6 KB snatch (left), 6 KB snatch (right) 53/35
12 Wallballs 20/14
50 DU
1 min rest

*Afterparty-3×10 Ring Dips

Workout 11/25/13

Strength: 60%x4x4 Back Squat, 60%x4x4 Jerk

Workout: 9 minute AMRAP

3-Handstand Push-ups
5-Air Squats
7-Chest to Bar

*After Party-One Arm KB Snatch 3×5

11/23/13

Free community workout tomorrow at 9am. Bring a friend, family member, neighbor. Anyone that is interested in trying Vanquish training! We will have open gym immediately after at 10am until 12pm.

Workout 11/22/13

Strength: Squat Clean 60%x4x4, Push Press 60%x4x4

Conditioning: “Death by Thruster” 95/65

Start with 2 reps and each minute add one rep. 12 minute max.

*After Party-Ring Dips 3×5.