Monthly Archives: October 2014

Halloween Hours

I had a few people ask me about our Halloween hours. We will be open for ALL classes tomorrow. I hope everyone has a safe and fun Halloween night!

10/31/14
A) 4×5 Tough Pull-ups/Muscle Ups
B) 4×10 GHD Sit-ups

C) 4×5 Tough HSPU
D) 4×10 Back Extensions

Kb Snatches 12-12-12-12-12
Hand Release Push-ups 10-15-20-25-30
Rope Climbs 1-2-3-4-5

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It’s Going Down

Daniel and Melissa are having their annual Halloween bash this Thursday. I heard a rumor that Daniel picked out something sexy that shows off his legs!

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10/29/14
Build to a heavy of the following complex:
2 Hang Snatch + 1 Full Snatch

AMRAP 18
30 Wallballs
30 Box Jumps
30 Toes to Bar
30 Walking Lunges

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Speaking of Thrusters

Courtesy of CrossFit.com. Even after all the reps done, Wes Piatt’s thrusters never change. He puts on a clinic in this video!

10/28/14
A) 5×2 Deadlift
B) 5×3 Strict Press

Row 1000m (all out effort)
10 Power Clean and Jerks (205/145)
Row 1000m (all out effort)

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The Thruster

Sometimes the exercises that hurt the most are the same ones that have the best benefits. Thrusters along with Burpees seem to be people’s least favorite movements. The reason is because of the extended time under tension, the amount of muscle recruitment used and it’s long range of motion. These same reasons are why they are so good for you. Get comfortable with Thrusters and everything else will come easy for you.

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10/27/14
A) 3×2 Pause Front Squat
B) 3×15 GHD Sit-Ups

4×1 Pause Front Squat
(For all the pauses the counts will be 5 seconds at the bottom and 9 at the top, so you should be able to go heavier than last week)

EMOM 8
7 Thrusters (95/65)
15 Double Unders
Rest 2
EMOM 8
7 Burpees
5 Pull-ups

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The Hard Months

Every year around this time, no matter what type of gym you go to, there is a noticeable decline in member attendance. As soon as daylight savings time comes and the weather changes people begin to exchange their established routine for the comfort of their homes. This cycle of slacking off in the winter months only to play catch up during the warmer months yields minimal results. Imagine how much you could change and improve your body if you stayed consistent with both your training and your diet for the entire year! Consistency creates a foundation for success. You want that summer body? Well, work hard in the winter to get it.

10/24/14
4 sets
A) ME Bent Over Rows
B) ME Bench Press
(Choose a weight that allows you to get at least 8 reps every time)

AMRAP 14
4 Wall Crawls
12 KB Power Clean and Jerks (55/35)
16 GHD Sit-Ups

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Reebok Team East

Ben Smith is an absolute freak! After all those Snatches he still reps out 245lbs for a set of 3!

10/22/14
3×2 then 4×1 Pause Squats (7 at bottom/12 at top)

Tabata Barbara
Alternating for 8 Rounds each
Pull-Ups
Push-ups

Rest 3 Minutes
Alternating for 8 Rounds each
Sit-ups
Squats

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Socks!

Sorry for the late warning on the socks, but there will be a few rope climbs tomorrow. Or you can just do them legless!

10/21/14
5 Rounds (rest as much as needed so that you approach each round with max effort)

Row 200m ALL OUT EFFORT
5 Deadlifts (185/115)
3 Clusters
1 Rope Climb

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