by Colin | Feb 20, 2014 | Blog / Workouts
**Just a reminder that tomorrow at 10 am is our Bring-a-Friend day. The 9 am class will be regular programming. Free trial class will be at 11 am as usual.** A. Work up to a heavy set of 3 in the deficit deadlift (stand on one or two 25# plates). This won’t be a...
by Colin | Feb 19, 2014 | Blog / Workouts
A. 3 x max effort (ME) strict pull-ups followed by strict chin-ups, i.e. do as many as you can with a pronated grip, then switch to supinated and squeeze out some more. B. 3 x ME chin over bar holds. C. 2 x ME bar hangs. D. 3 x 8-12 side-to-side push-ups (go to bottom...
by Colin | Feb 18, 2014 | Blog / Workouts
A. Work up to a heavy set of 3 in the overhead squat. B. 3xME Sots press. C. 3 rounds for time of: 10 weighted lunges per side (2 DBs or KBs) 2 laps waiter walk with plate (45/25) 10 horizontal ring rows 2 laps waiter walk with plate...
by Colin | Feb 17, 2014 | Blog / Workouts
A. Work up to a heavy set in the following complex: 2 low hang cleans + 1 split jerk. B. 2×5 reps / side in the split press. C. For time: 100 double-unders, then: 4 rounds of: 20 KB swings, 15 hand release push-ups; Then 50 air squats. A couple of photos from the...
by Colin | Feb 16, 2014 | Blog / Workouts
Team workout today from 10-11:30 am! On Rampers and regular class members are all welcome. Movements will be accessible to all, so come and check it out. **Note: All regular classes and the 7 pm On Ramp are cancelled today.**
