Month: July 2014

7.31.14

A.
Every minute on the minute for 8 minutes:
1st – 2 Rope Climbs
2nd – 10 Single-legged Squats Alternating

B.
Every 6:00 for 4 sets:
Run 400m
20 Kettlebell Swings (70/53)
10 Burpees
Run 200m

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7.28.14

A.
Every minute on the minute for 7 minutes:
Front Squat
50% x 5 reps
60% x 4 reps
70% x 3 reps
75% x 2 reps
80% x 1 rep
85% x 1 rep
90% x 1 rep

B.
Every minute on the minute for 7 minutes:
Pause Snatch – pause below the knee for 3 seconds then snatch.

Increase in weight over the course of 7 sets.

C.
AMRAP in 15 minutes:
50′ Plate OH Walking Lunge (45/25)
20 Sit-Ups
15 Push-Ups

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7.27.14

Sunday
Partner/Team Workout

5 minute AMRAP
Shuttle Sprints
5 minute AMRAP
Clean and jerk (155/105)
5 minute AMRAP
Pull-Up
5 minute AMRAP
Burpee over bar

Work must be done in clips of 5/4/3/2/1
Example: each person will do 5 Pull-Ups, then 4 Pull-Ups, then 3 Pull-Ups, then 2, then 1, then 5, 4, 3, etc.

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Join us Sunday afternoon at 3:30pm to hang out & watch the remainder of the games here at the gym.

7.23.14

A.
10 minutes to build to a 5RM Strict Press

B.
At 0:00
40 Double-Unders
20 Handstand Push-Ups
15 Toes 2 Bar
10 Shoulder 2 Overhead (185/115)

At 8:00
10 Shoulder 2 Overhead (185/115)
15 Toes 2 Bar
20 Handstand Push-Ups
40 Double-Unders

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7.21.14

A.
Every minute on the minute for 8 minutes:
Front Squat x 2 reps
*Use the heaviest load from last week for all 8 sets.

B.
Every :90 for 8 sets:
Halting Snatch Deadlift + Snatch + Overhead Squat

C.
3 Rounds for time:
5 x Bar Muscle-Ups
10 x Alternating Hang Split Snatch (105/70)

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Well that was fun! The Grand Opening was amazing. The amount of people who came out was absolutely humbling, and it’s just the beginning of something special. There were even folks from as far out as Broooklyn and New Jersey! Thank you to Progenex, Kettlebell Kitchen, and Fuel For Fire for providing us with samples and swag. Thank you to all the mommas who made all the delicious dishes, and fed the masses! We thank each and every one of you who stopped by, and shared this special day with us.

Live Free. Live Fit.