Sunday – 10/22/17

by Anni | Oct 21, 2017

Open Gym 9-12

Saturday – 10/21/17

by Anni | Oct 20, 2017

Grandma knows what’s up

Join us tomorrow for the Lafayette Reservoir Run!

8am Kettlebell
45 on 15 off
Circuit: 1 hip bridge, reverse lunge each leg, kb press from your knees,1 arm row each arm.
Circuit: 2kb swings, air squats, standing kb press, push up w/shoulder touches.
Circuit: 3 forward lunge, walking alt. press, kb deadlift, 1 arm swings.

9am WOD
a. AMRAP in 20 minutes
– 400m run
– 10 back squat (135,95)
– 8 Handstand Push ups
b. 3 rds:
– 1 minute plank
* 30 second rest
– 1 minute superman hold

10am Olympic Lifting
Come in (or stay after earlier class) and work on your snatches/clean & jerks with Coach Travis. Everyone welcome! 

Friday – 10/20/17

by Anni | Oct 19, 2017

A. Snatch Grip DL 5×5 (every 2 minutes)
B. Partner Open 15.5
– For time: 27-21-15-9
– Row (calls), Thrusters (95,65)

Thursday – 10/19/17

by Anni | Oct 18, 2017

Sign up for the Lafayette Reservoir Run this Sunday—we’ve got a group going! We’re doing the 2mi fun run, but feel free to sign up for your distance of choice.

A. AMRAP in 6 minutes
– 50m single arm farmers carry (heavy), 10 KB swings (same), 10 leg raises
* 2 minute rest
B. AMRAP in 6 minutes
– 12 plate hug reverse lunge (25,15), 8 overhead sit-up (25,15), 6 burpees with plate lift (25,15)
* 2 minute rest
C. AMRAP in 6 minutes
– 10 Squat to row, 8 bicycles (count every other), 6 hand-release push-ups

Wednesday – 10/18/17

by Anni | Oct 17, 2017

A. Strict press 5×5 (every 2 minutes)
B. Jump rope intervals – single-unders
– 6 rounds – 30s work 30s rest
C. AMRAP in 7 minutes
– 50 yard shuttle run
– 10 air squats
– 10 crunches