10 sets:10 box jumps5 front squatsPerform one set every minute on the minute. Lift % Sheets. Lift sheets: Shane put together handy sheets to use for the next 12 weeks in regard to our strength cycle. Print it out. Put it in a zip lock bag. Bring it to class everyday. Don’t spend your lifting […]
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4 rounds:AMRAP 4 minutes of:5 power clean 4 push press20 double-undersrest 2 minutes between rounds(135/95) Mrs. Killer A very special congratulations to Lori and her husband Josh!
18-15-12-9-6-3C-2-B pull-upsoverhead plate lunge Class Schedule Updates and Reminders A number of classes have shifted or been added in the past week. Check it out! CLASS ADDITIONS/CHANGES: Mondays at 6am added to the schedule WOD 1.0 added to Mondays at 5:00pm AND WOD 1.0 moved from 5:00pm on Tuesdays to 5:30pm CF Oly moved from […]
21-15-9push jerk (115/85)burpees Download Your Lift Sheets We’ve overlaid a 12-week strength cycle onto various days each week for the next 3 months. The work on the push-press, deadlift, and back squat will be extremely valuable IF you have your numbers dialed in. Otherwise, each time you come to the shop it will be a […]
NEW TEES! ORDER BY THURSDAY. CLICK HERE FOR DETAILS. AMRAP 10 minutes:15 OHS20 GHD sit-ups Midline, What Midline? Today’s workout pairs overhead squats and GHD sit-ups. Two exercises that rely heavily on midline stabilization. After doing today’s workout, did you notice the potency of this pairing? Post to comments.
8 rounds for time:2 HSPUs 8 Toes-to-bar16 dumbbell lunges (45/25) New Tees x 2! They’re coming! The 2012 Summer Roots tees as well as an updated Classic Roots Tee (complete with a women’s tank top option for summer) are now available for pre-order. Here are all the details: The Veldt (shown above, limited edition):Men’s: brown, […]
