Monthly Archives: November 2015

Get a Jump on New Years

Ate too much this Thanksgiving holiday?

Is nutrition and diet the biggest struggle in your training program?

Get a jump on New Years. Forget about the typical resolution. Make a true lifestyle change and create a positive foundation to base your training on. IT’S TIME TO FOCUS ON YOUR DIET

Lot’s of people have been asking what Frankie has been doing now that they can see the results. I decided to post his meal plan on here because it’s a simple and effective guideline that I think most people can stick to. Remember, that Frankie’s changes did not happen overnight or even over a couple of months. His transformation took months and months and months, but now he is full speed killing it! Commit to trying something new and making a change in how you live your life.

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11/30/15
3 Rounds
15 Thrusters (95/65)
15 Pull-ups

3 Rounds
15 SDLHP (95/65)
50 Double Unders
15 Push Press (95/65)

30 Hang Power Snatches (95/65)

Performance Team
5 Sets
5 Muscle Ups (5 Hips to Rings, 5 Banded Ring Transitions)
12 GHD Sit-ups
10 HSPU

3 Rounds
15 Thrusters (110/75)
15 Chest to Bar Pull-ups

3 Rounds
15 SDLHP (110/75)
50 Double Unders
15 Push Press (110/75)

30 Hang Power Snatches (110/75)

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Work the Pie Off!

Afternoon classes are on today. Come on in and get your workout on!

11/27/15
2x250m Row
1x500m Row

AMRAP 20
Full Snatches
Minutes 1-5 @65% x2
Minutes 6-10 @75% x2
Minutes 11-15 @85% x1
Minutes 16-20 @90% x1

There is a burpee penalty for every missed Snatch
65%-10 Burpees
75%-10 Burpees
85%-15 Burpees
90%-20 Burpees

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Happy Thanksgiving 

I hope all of you have a great thanksgiving and are able to spend some time with your family and loved ones. 

We will be having our annual Thanksgiving group workout at 9:30 today. 

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Turkey WOD

Come join us this Thanksgiving! Get your workout on before you go home and get your grub on and feed those gains! Group workout starts at 9:30am. 

11/25/15
3 Sets
8 Romanian Deadlifts
15 GHD Sit-ups
30 second L-hold

21-18-15-12-9-6-3
Front Squat (155/105)
Pull-ups (Chest to Bar if you’ve got em!)

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Holiday Hours

Ok here it is, our schedule for this coming thanksgiving. 

Wednesday-Normal Hours
Turkey Day-One group workout at approximately 9:30am. All other classes closed.
Friday-ALL morning classes closed. ALL afternoon and evening classes open

11/24/15
3 Sets
6 Deficit Reverse Lunges
6-8 Strict HSPU

2 Sets of the following sequence:
Row 500m
2 Rounds
8 Hang Power Cleans (185/125)
30 Double Unders

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2 in a Row!

In case you missed the post on Instagram, here is Warren’s first successful go at stringing two muscle-ups in a row. Great job Warren!

11/23/15

Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch

4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees

Performance Team
3 sets of the following complex: 10 TTB + 10 C2B + 5 Bar Muscle ups, rest as needed between sets.

4 Rounds
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 2/1.5-pood
12 Burpees

Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch

3×2 with 100% of 1RM Snatch
2×1 with 110% of 1RM Snatch

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Three Girls, One Clock

11/20/15
5 Sets
2 Front Squats @85% of 1RM
2-5 Muscle Ups, or 5 Hips to Rings + 5 Ring Dips, or 5 Ring Rows + 5 Dips
12 GHD Sit-Ups

AMRAP 15
20 Box Jumps
20 Push Press (115/85)
30 Pull-ups

Performance Team

5 Sets
2 Front Squats @85% of 1RM
2-5 Muscle Ups, or 5 Hips to Rings + 5 Ring Dips, or 5 Ring Rows + 5 Dips
12 GHD Sit-Ups

AMRAP 15
20 Box Jumps
20 Push Press (135/95)
30 Chest to Bar Pull-ups

Deadlift 1-10-1-20-1-30 reps

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