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Category: Newsletter
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Issue 2, November 2013 Newsletter

EXTRA EXTRA Read All About it! In this month issue we: Say welcome to our new members Spotlight Jeff DeRuiter Provide Holiday Nutrition ideas Introduce our On-Ramp Program (code name: Phoenix)   Tweet

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Category: WOD
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Friday 11/01/13

Skill: (20:00) Squat Clean – work up to a heavy one and repeat WOD: 12 min AMRAP 5x Clean + Jerk (135/95#) 10x Ball Slams (20#/14#) Cool Down: 5x Perfect Stretch each leg   Tweet

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Category: WOD
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Thursday, Happy Halloween Chipper 10/31/13

Work: Rower/Airdyne Work a) 5:00 Effort assessment on Rower -Baseline for all future Rower work. Observe Stroke Rate (s/m) and pace (X:XX/500m) and what you can hold for 3:00-5:00 minutes. b) 5:00 Effort assessment on Airdyne -Baseline for all future Airdyne work. Measure total calories rowed and WATT rating you can maintain for more than […]

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Category: WOD
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Wednesday 10/30/13

Work: EMOM – Wall Balls for 8:00 Shoot for unbroken pace for :20-:30 and maintain for 8:00. Record your lowest Score. EMOM – Deadlift for 8:00 Shoot for 3 of Heavy but manageable weight and maintain for 8:00. Record heaviest weight. LIFT – Work on your Power Clean for remaining amount of time, Find a […]

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