September 2013

September 2013

A Case of the Mondays

REMINDER: Coach Ursula Papandrea will be back on her regular schedule today (9/30) and next Monday (10/7) from 4:30-6:30 PM.  You can register online or show up a few minutes early and get signed up here at the gym. WARM UP 400m Run Plyos PVC Warm-up for Snatch STRENGTH 5×5 Heaving Snatch Balance WOD For

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Friday Funday

Gym member Chris Walden’s brother, Stephen Walden, is launching a crowd funding campaign for his new start up company Bosse Tools. Check out this info below for more information and how you can help support his start up company.  Email Coach Nick with any questions you may have. “Industrial, age-old design meets ergonomic innovation.  Groundbreaking technology from Bosse

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A Little of Isabel and Grace

WARM UP Super Shuttle Run MOBILITY Foam Roll Lacrosse Ball Shoulder Work Barbell Quad Smash WOD 10 Min AMRAP 2nd Line and Back 10 Snatches (Any Style) (135/95) 2nd Line and Back 10 Clean and Jerks (Any Style) (135/95)

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Partner Work Wednesday

WARM UP Curb to Curb Run 1 Set of Fence Drills Curb to Curb Run Plyos ENDURANCE 20-40-20 Shuttle Run x 4 (2:00 Rest Between Sprints) WOD With a Partner Complete the Following: 40 Push Press (135/95) 30 Pullups 20 Front Rack Lunges 30 Push Press (135/95) 30 Pullups 20 Front Rack Lunges 20 Push

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Double Under Skill Day

WARM UP 15s Inch Worms :30 Drills: Run Jumping Jacks Lunges Air Squats Straight Leg Situp SKILL 10 Min Double Under Work or 300 DU for Time WOD 10 Min to Complete: 800m Run 3x ME Pullups 10 Min to Complete: 800m Run 3x ME WBS

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Mission Barbell Shirts/Tanks!

It has only taken weeks to get these shirts in, but they are finally here!  If you have pre-ordered one, they are available for you to pick-up!  If you didn’t pre-order a shirt, there are only a handful of each size, so grab one before they’re gone! Men’s Unisex T-shirt in Red and Black (Red

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Monday Monday

WARM UP 400m Run 1 set Fence Drills 20 Pelvic Raises 20 Scorpions 20 Pushups 20 Lunges Each Leg STRENGTH Every :30 for 4 Min – Perform 1 Squat Clean @ 75% Every :30 for 3 Min – Perform 1 Squat Clean @ 80% Every :30 for 2 Min – Perform 1 Squat Clean @

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It’s Friday!

WARM UP 400m Run 3 Rounds: 20 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Inch Worms STRENGTH 12 Minutes to Find Max Thruster From the Ground WOD 8 Min Ladder: 2, 4, 6, 8… KBS (32/24) Pullups CASH OUT 100 V-Ups

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Get Your Legs Ready For This One…

NOTICE: Coach Ursula will NOT be holding an OlyStrong Class this upcoming Monday (9/23).  There will be classes on 9/23 and 10/7 to make up for this class. 2ND NOTICE: Coach Nick will NOT be holding his 6PM Barbell Sport Prep Class tonight (9/19).  This class will be made up by adding an additional day

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