Holiday Party!!

We are having our annual holiday party at Roxy's Irish pub and bar on Clemitas Friday December 8th @ 8PM. We have reserved the downstairs area for that night. Gym will provide some appetizers. Please bring friends family and who ever you would like. Look forward to seeing everyone there!…

6/27/2017

A) 4 sets of 4,  strict pull up with 4 second negative, use the proper band to be able to get the 4 second negative, rest 90 sec between sets B) 14 Minute EMOM Odd: 20 Dubs or 30 Singles Evens: 12 Wall Balls C) 2 TABATAs First: Plank from…

6/27/2017

Tips for Proper Ski ERG technique Stretch: Green band shoulder stretch + Half kneeling hamstring stretch each + lizrad stretch + pigeon stretch warm up: 3 rounds; 20 sec handstand hold on wall (scale to plank in push up holding hollow) + 10 cossack lunges (5/leg) + 30 sec wall…

6/26/2017 Bootcamp

A) 15 Minutes Quality Work 2 Rope Climbs or 3 Rope Planks :30 sec dead hang 10 Cossack Lunges w/KB in Goblet Hold 25/15 (5/leg) 200 M Run B) 5 Rounds for Time 8 Box Jump 24/20 8 Burpee to 6" target 8 DB Alt DB Snatch (4 each arm)…

Monday 6/26/2017

Stretch: lizard, twisted cross, pigeon, puppy dog + barbell front rack stretch with barbell on box  90 sec each side (twice on front rack stretch) Warm up: 3 rounds; 7 walk the floors + 10 abmat back extensions + 10 banded steps each direction + 50ft duck walk   A)…
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