Sunday, August 31, 2014

Sep 1

Ken will be up at EST for a couple hours today (9/1) at 12pm. Feel free to drop in.

Home Workout:
Bottom to Bottom Tabata Squats

Thursday, August 28, 2014

Wednesday, August 27, 2014

Aug 28

Come out this Sat between 9:30am-12:00pm and receive some spot treatment and mobility suggestions with Tony Ruiz to help you overcome your aches and pains. He will be doing this Free of charge! Take advantage and don't forget to go check him out for ongoing pain relief and recovery at TruHealing.

Strength
3 x 1:00 L-Hang
3 x 1:00 Stomach to Wall Handstand

MetCon
5 Rounds of:
200m Run
10 Alt DB Snatch

Tuesday, August 26, 2014

Aug 27

Strength
4 x 2 Power Clean + 2 Front Squat

MetCon
10 Clean @ 165/105
3:00 Rest
10 Clean @ 185/115
3:00 Rest
10 Clean @ 205/125

Monday, August 25, 2014

Aug 26

We will miss Coach Michael and Ashley. Good luck in Cali!

Strength
3 x 10 Lateral Ply Push Ups

MetCon
6 Rounds of Quality:
5 Strict Pull Up
5 Strict HSPU
10 V-Ups

Thursday, August 21, 2014

Aug 22


video
Ashley hitting a 200# Clean.

Tonight we will be heading to Jonathan and Debbie's for our Social Gathering. Bring something to eat and/or drink!! 

3 x 1 Front Squat + Jerk
3 x 3 Front Squat
1:00 Front and Side Plank


Wednesday, August 20, 2014

Aug 21

Strength
3 x 3 Turkish Get Up

MetCon
Teams of 2
10 Rounds Alt. (5 Each)
200m Run
10 Burpee